Toe Touchers
Toe Touchers are a bodyweight core exercise that targets the upper abdominals by requiring you to reach for your toes while lying on your back with legs elevated. This movement isolates the rectus abdominis and helps improve core stability while actively stretching the hamstrings.
Because this is a high-rep bodyweight exercise, the AI analyzes your rep speed and consistency to distinguish between true muscular failure and simple fatigue. If your HealthKit data indicates low HRV or poor sleep, the app may reduce the volume to prevent form breakdown that could strain your neck or lower back. Additionally, if you have a history of lower back pain logged in your profile, the system can automatically suggest regression alternatives like Dead Bugs to ensure safety.
Form Cues
- Lie flat with your lower back pressed firmly into the floor
- Extend your legs vertically towards the ceiling
- Exhale sharply as you lift your shoulder blades off the ground
- Reach your fingertips towards your toes or shoelaces
- Control the descent by lowering your upper body slowly
- Don't pull on your neck or head with your hands
- Don't let your lower back arch off the floor
- Don't use momentum or swing your arms to generate lift
- Don't hold your breath during the contraction
- Don't bend your knees excessively unless flexibility requires it
Common Mistakes
- Jerking the neck forward
- Using arm momentum
- Arching the lower back
- Holding breath
- Dropping torso too quickly
Muscles Worked
This exercise primarily isolates the rectus abdominis, specifically the upper region, by flexing the spine to lift the shoulder blades against gravity. The secondary engagement of the lower abs and hip flexors is required to maintain the vertical leg position, which also aids in flattening the lumbar spine against the floor.
Primary
Secondary
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