Planking is one of the best exercises you can do to help develop and maintain a strong core.
Being a calisthenic(body weight) training method makes it perfect for days when you are traveling or otherwise cannot get to a gym.
Best of all, you only need a small amount of room and your body to perform them.
In this article, we will provide a written step by step description on how you carry out the Plank Toe Tip with video and image examples.
Its difficulty level, equipment required, and the different muscles that it will work. The benefits of using it in your training, and different training tips to make sure you are performing it correctly.
Plank Toe Taps How to Guide
Step by Step Description
Step 1: Move to the ground with your stomache facing towards the floor. Place your toes and forearms on the floor. Have your elbows in line with the shoulders to provide maximal stability.
Step 2: Your body should perform a straight line from your head to your heels. Keep your body in this alignment the entire time you are performing this exercise.
Step 3: Keep your legs extended, lift and move one of your feet approximately 12 inches to the outside of your body. Place your toe on the floor for a second then return it back to its starting position.
Step 4: Now repeat step 3 with the opposite foot and leg.
Step 5: Repeat for the desired number of reps or time selected.
This variation of the plank is suitable for people at a Intermediate fitness level or higher.
There is no equipment required for you to do this exercise.
If you want to make the exercise more challenging, there are several options you can use.
Ankle cuffs can get strapped to you for increasing the difficulty when moving your legs.
A Weighted plate on your back or wearing a weighted vest can also be used to make the exercise more challenging.
The primary muscles worked by this lift are your Triceps, Transverse Abdominis, and Neck Flexors.
The secondary muscles used are your Hip Flexors, Adductors, Quadriceps, Glutes, Hamstrings, and the Lower Back.
Plank Toe Taps Benefits
Building a strong core will help with all different aspects of your life.
A strong core reduces your chances of injury in your daily activities.
Not only will the Plank Toe Tap condition your core but it also works your glutes and hamstrings.
Consistently performing planks is shown to improve your balance and support proper posture.
To place a higher focus on your core place your elbows on the floor.
If you are trying to reduce the intensity on your core use the top of the push-up position.
The Top Push-Up position will place more work on your chest and shoulders.
Keep a straight line from your head to the heels of your feet the entire time you are doing this exercise.
Focus on keeping your hips, waist, shoulders and head as still as possible. The only movement should be in your lower body.
Variations to Plank Toe Taps
- Prone Plank Exercise Guide
- Lateral Plank Walk Exercise Guide
- The Spiderman Plank Exercise Guide
Regardless of your activity level, different plank variations should be a part of your exercise routine.
You will develop total body strength by using them.
To continue progressing with your fitness level, you have several options.
You can use Progressive Overload by increase the resistance by adding weight to your body.
Alternatively, Increase the amount of time you perform each set.
Over time you will need to move to a more challenging version of Planking.
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