Lying Cross Ankle Tap (female)

Lying Cross Ankle Tap demonstration gif

Instructions:

  • 1Lie flat on your back with your arms extended out to the sides
  • 2Raise your legs until your feet are directly above your hips
  • 3Lower your left leg and touch your right ankle with your left hand
  • 4Return to the starting position
  • 5Repeat on the other side, touching your left ankle with your right hand

Tips:

  • Keep your lower back pressed to the floor during the exercise
  • Perform the movement slowly and with control
  • Breathe out as you touch your ankle and breathe in as you return to the starting position
  • Try to keep your legs straight throughout

Lying Cross Ankle Tap: An Effective Waist-Strengthening Exercise

The Lying Cross Ankle Tap is a fantastic bodyweight exercise that primarily targets the waist and helps improve core strength and stability. Ideal for individuals of all fitness levels, this exercise can easily be incorporated into any workout routine without the need for additional equipment.

How to Perform the Lying Cross Ankle Tap

  1. Begin by lying flat on your back on a comfortable surface, such as an exercise mat.
  2. Extend your arms out to your sides for support, keeping them parallel to your body.
  3. Lift your legs off the ground, bending your knees at a 90-degree angle.
  4. Slowly lower your right ankle towards your left hand, engaging your core. Remember to keep your lower back pressed into the mat.
  5. Return to the starting position and repeat on the opposite side, tapping your left ankle with your right hand.

Key Tips for Success

  • Focus on controlled movements to maximize the effectiveness of the exercise while minimizing the risk of injury.
  • Ensure your core is engaged throughout the movement to support your lower back.
  • Modify the intensity by adjusting the range of motion or the speed at which you perform the taps.
  • Incorporate the Lying Cross Ankle Tap into your ab workouts or core strengthening routines for a balanced approach to fitness.

Benefits of the Lying Cross Ankle Tap

This exercise not only helps in toning the waist but also enhances overall core stability, which is crucial for better performance in various physical activities and sports. Additionally, it can contribute to improved balance and coordination.

Whether you call it the Lying Cross Ankle Tap or simply Cross Ankle Tap, it's an excellent addition to your exercise arsenal. Remember to listen to your body and gradually increase the number of repetitions as you build strength.

Lying Cross Ankle Tap Muscles Worked

Arms

Back

Core

Legs