Would you like to learn how to toe tap? Maybe you’re looking for more arm balancing drills? Or perhaps your just looking to strengthen the core/upper body? Swipe to check out my toe tap prep training for all levels.
Toe taps are one of the funnest movements to add to flows, arm balancing or even handstands. It takes lots of core and upper body strength yet cannot be accomplished without an exceptional fold. When folding in deep postures such as the toe tap your compressing the core, meaning the core or abdominals and low back are reaching back down to your midline while your inner thighs and quads are pulling back up as you attempt to balance your hips.
Attempt what you can and move to the next exercise if you struggle, each video works on a different drill yet progressively get harder, so try them all out, keep at it and you will get there!
Share to a friend who wants to learn how to toe tap or a friend who is looking for more arm balancing drills or someone you think might enjoy!
I want to preface this by saying that there are technically 12 muscles involved with hip flexion. This could mean that your hip flexibility issues lie in a totally different muscle(s) than mine!
Personally, I have issues with hip flexibility. Specifically, I have a very tight psoas muscle and gluteus medius muscle, that causes limited range of motion for me through movements that involve hip hinging and external rotation. I have issues with exercises like the squat and deadlift.
For the past two months, I’ve been working with my chiro/PT to really open up my hips —- and we’ve made substantial progress!
So I thought I’d share with you guys a few stretches that I’ve been doing that have really been working for me.
1️⃣ This one is GOOD you guys.
You’ll want to find a bench or even a table that’s at least knee height. Put one of your legs onto the surface horizontally. Your foot on the surface should be almost in line with the corresponding hip. The goal is for your leg to be parallel to the bench or table. Use your hands to hold you upright, and sink slowly into a lunge position with the back leg. You should feel this deep in the side of your glute/hip area. Sink into this position for 30 seconds, then switch to the other leg.
2️⃣ Lie on your back & place a pretty light resistance band around your feet- the band should be touching the middle of the top of your foot and middle of the bottom. Leave one leg flat on the ground, while bringing your knee into your chest and then out towards the ground. Repeat 10x on each leg.
Save these if you experience hip tightness/ mobility issues that are similar to mine! Let me know if you try! Happy Thursday!