Workout Plan for Pilates and Yoga: Single Toe Taps

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The Pilates technique of single toe taps using alternating legs can firm your lower belly while lubricating the hip joints for greater flexibility. Learn how to firm up that flab in this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, I'm Michelle with Pilates Studio City. Today, we're going to be doing a workout plan for Pilates and yoga. We're at the Pilates section right now. We're going to be doing Single Toe Taps, and Single Toe Taps was designed to really firm your lower belly. We have our upper belly and then there's this lower belly that for me is the problem area. So, I want you to give me a big inhale through your nose, opening wide, exhale everything out. Shoulders are nice and relaxed. Pull your belly button in and we're rounding down one vertebra at a time, slowly. Grab a hold to the back of the thighs if you need to, lowering down. Palms are on the ground, head is on the mat, back is on the mat, so relax. I want you to slowly lift your right leg up. So, we're keeping your right knee right over your hips, right shin parallel to the ceiling, lifting this left leg up, left knee right over your hip, shins parallel to the ceiling. We're going to start to tap a toe on the ground. We're going to alternate tapping our toes on the ground, working this lower belly. Important, don't change the shape of your knee. Sometimes I see this. That's not what we're doing. We're going to be moving this leg right out of your hip joint, keeping my knee right at 90 degrees. Start by tapping my left toe on the ground, coming back up. Now I'm going to tap my right toe on the ground, come back up. As you notice, the shape of my knee should be staying the same. I'm moving my leg right out of my hip joint. This also lubricates your hip joints, ladies as we age, fellows as we age, hips start to stick. So we're just lubricating them, still working this lower belly, nice. So, I like to do it at least 20 times on each side, really being able to work that lower belly, really being able to lubricate your hip joints. You're just tapping your toe, palms are relaxed, relax your facial muscles, don't grit your teeth, you're okay. Nice, after your 20th one, bring those knees together, knees into your chest, hug these knees tight. You can rock back from side to side. You can take these knees, make circles on the ceiling. I'm Michelle Tibbs with Pilates Studio City.


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