Toe taps using a loop band

“These are accessible to most body types – even people with back pain, as it doesn’t put extra pressure on your lumbar spine as crunches do,” advises Drake. “This exercise activates the stabilising muscles deep in your core, specifically the transverse abdominis and your rectus abdominis (the six-pack muscles).”

How to do them

Place a light loop band around both knees and thighs. Lie on your back with your knees bent, feet on the floor, arms alongside your hips.
Exhale and lift one leg up to table-top (90-degree bend at knee) then on your next exhale breath, lift the other leg.
Inhale and slowly lower your right foot towards the floor or ‘tap’.
Exhale to lift the leg back up to table-top. Keep the 90-degree bend in the knee as you lower and lift.
Keep your head and neck relaxed on the mat for the entire duration of the exercise. If you feel pain in your back, lower your legs only as far as you can without aggravation - you don’t have to touch the floor to experience benefits.
The advanced progression involves tapping both feet to the floor at the same time as you keep your lower back pressed into the ball or mat. To really challenge your core, maintain the 90-degree angle at the knees. Try simply turning your palms up or reaching arms to the ceiling while performing this exercise to test your balance and core stability.
Alternate for 30 to 60 seconds.

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