Balance Trainer Lying Toe Taps
Balance Trainer Lying Toe Taps is a core stability exercise performed on your back with feet on a BOSU ball, alternating light toe touches. This movement targets the lower abdominals and hip flexors by challenging pelvic stability against an unstable surface.
Because this exercise focuses on stability rather than heavy load, the AI monitors your RPE and set duration to ensure you maintain tension without compensating. If your daily recovery metrics like HRV or sleep are low, the app may suggest a stable floor-based regression to protect your lower back from fatigue-induced form breakdown. Additionally, tracking your progress helps the AI determine when your core stability has improved enough to introduce longer lever progressions like leg raises.
Form Cues
- Press your lower back gently toward the floor to engage your deep core
- Keep your knees bent at a 90-degree angle lightly touching the dome
- Move slowly and deliberately, alternating legs
- Breathe out as you tap your toe down
- Keep your hips completely still throughout the movement
- Don't let your lower back arch off the floor
- Don't rock your hips side-to-side as you switch legs
- Don't stomp your feet on the balance trainer
- Don't use momentum or bounce your legs
- Don't hold your breath
Common Mistakes
- Arching the lumbar spine
- Shifting hips side-to-side
- Resting weight on the tapping foot
- Moving too quickly
- Tensing the neck and shoulders
Muscles Worked
This exercise primarily targets the transverse abdominis and lower rectus abdominis, forcing them to work hard to stabilize the pelvis on the unstable surface. The hip flexors assist in the movement of the legs, while the instability recruits smaller stabilizer muscles around the hips and core.
Primary
Secondary
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