Targets: Lower body including the quadriceps, hamstrings, calves, glutes, and hip flexors. Also works the core muscles and cardiovascular system.
The toe tap is a great beginner to intermediate level exercise that you can use as a warm-up or include as part of a strength or aerobic workout. Since you can vary the pace at which you tap, the move can range from low-impact to high intensity.
When done correctly, toe taps target both muscular endurance and strength, as well as provide you with a fantastic cardio workout. Toe taps are typically added to a lower body workout, cardio routine, or performed between sets when doing a circuit-style workout.
The movement pattern of the toe tap exercise can help prepare your body for more advanced exercises like jumping lunges and plyometric box jumps. Plus, if you’re a soccer player, toe taps can help you improve control and touch with the ball.
Toe taps target the muscles of your lower body—specifically the quadriceps, hamstrings, glutes, hip flexors, and calves.
By continuously tapping each foot on the edge of a platform for 30 to 60 seconds, you’re also targeting the cardiovascular system. Which means, performing toe taps increases your heart rate and helps you burn calories. Plus, practicing toe taps can help you get better at climbing stairs.
Additionally, toe taps can help strengthen your core, which may lead to reduced back pain, improved balance, and better flexion, extension, and rotation of your trunk. Stronger core muscles can also boost your fitness and athletic performance.
For step by step instructions see video above
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Source Very Well Fit