ex_PQ5E5J

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Waist · Body Weight

Alternating Toe Tap

intermediatestrengthOne side at a timeMale & female model

Alternating Toe Tap is an intermediate compound strength exercise that works the abs (waist), with the lower back and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Abdominals · rectus abdominis
Hip Flexors · iliopsoas
Quadriceps · quadriceps femoris

Secondary muscles

Lower Back · erector spinae
Shoulders · deltoids

How to do Alternating Toe Tap

Lie on your back with your legs extended straight on the floor and your arms resting by your sides.
Simultaneously lift your right leg and left arm towards the ceiling, trying to touch your toe with your hand.
Lower your right leg and left arm back to the starting position.
Repeat the movement with your left leg and right arm, lifting them towards the ceiling and trying to touch your toe with your hand. Continue alternating sides.

Form tips

Engage your core throughout the exercise to maintain stability and protect your lower back.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Keep your legs straight and avoid bending your knees to ensure proper form.

Alternating Toe Tap alternatives

Dumbbell Starfish Crunch Alternating

Med Ball Toe Touches

Kettlebell Windmill

Plate Wood Chopper

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Standing Toe Touch

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Alternating Toe Tap FAQ

What muscles does Alternating Toe Tap work?

Alternating Toe Tap mainly works the abs in the waist (rectus abdominis, iliopsoas and quadriceps femoris). The lower back and shoulders work as secondary muscles.

What equipment do you need for Alternating Toe Tap?

None. Alternating Toe Tap is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Alternating Toe Tap should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternating Toe Tap good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Alternating Toe Tap burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Alternating Toe Tap?

Other exercises for the abs include Dumbbell Starfish Crunch Alternating, Med Ball Toe Touches, Kettlebell Windmill and Plate Wood Chopper.

For developers

Use Alternating Toe Tap in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_PQ5E5J" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_PQ5E5J",
  "name": "Alternating Toe Tap",
  "model": "male",
  "counterpartId": "ex_RTEGRK",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_PQ5E5J/mp4-720.mp4?…",
    "poster": "https://…/ex_PQ5E5J/poster.jpg?…"
  }
}