Lying Ankle Tap To Star Pose
Lying Ankle Tap To Star Pose Exercise Description
Lying Ankle Tap to Star Pose is a bodyweight core exercise performed supine that blends a short-lever oblique crunch with a controlled full-body reach. The heel tap component uses lateral trunk flexion to target the external and internal obliques while the rectus abdominis maintains a slight curl. Transitioning to a wide “star” (an X on the floor with arms and legs extended) challenges trunk control as you resist lumbar extension and rib flare. Keeping the heels grounded and a gentle posterior pelvic tilt helps emphasize the abdominal wall and limit excessive hip flexor contribution. Expect focused tension through the obliques and rectus abdominis, with the transverse abdominis and other deep stabilizers bracing to keep the spine stable throughout the movement.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Female
How To Do The Lying Ankle Tap To Star Pose Exercise
‘- Lie on your back with knees bent, feet flat hip-width, heels close to your glutes; arms by sides, palms down.
– Set a gentle posterior pelvic tilt (ribs down, beltline slightly toward the floor) and keep your gaze to the ceiling with a long neck.
– Exhale, brace, and curl your upper back just off the floor (scapulae lightly unweighted).
– Reach your right hand toward your right heel via lateral trunk flexion; keep hips level and low back in contact.
– Return to center under control; repeat to the left side with the same small, precise range.
– After the tap(s), lower your shoulders slowly, then slide arms and legs outward into a wide star (X) on the floor.
– Maintain abdominal tension in the star: ribs down, low back gently supported—avoid arching or flaring.
– Slide heels back toward glutes and bring arms alongside your body to return to the start position.
– Move smoothly; keep the motion in your trunk (not by rocking the knees).
– Do not yank on your head, hold your breath, or bounce—each reach should be deliberate and pain-free.
Lying Ankle Tap To Star Pose Tips
‘- Start lying on your back with knees bent, feet flat hip-width, heels close to your glutes, and arms by your sides with palms down.
– Before moving, set a gentle posterior pelvic tilt by bringing ribs down and beltline slightly toward the floor.
– Keep your gaze on the ceiling with a long neck to maintain a neutral head position.
– Exhale, brace, and curl your upper back just off the floor so your shoulder blades are lightly unweighted.
– Reach toward your heel using lateral trunk flexion, keeping your hips level and your low back in contact with the floor.
– Keep your heels grounded throughout to help emphasize the abdominal wall and reduce hip flexor involvement.
– Use a small, precise range of motion, returning to center under control before switching sides.
– As you slide into the wide star position, lower your shoulders slowly and extend arms and legs into an “X” while maintaining ribs down and low back gently supported.
– In the star position, resist arching your low back or letting your ribs flare as you hold abdominal tension.
– Move smoothly from start to star and back, avoiding rocking the knees, yanking on your head, holding your breath, or bouncing; keep each reach deliberate and pain-free.
Lying Ankle Tap To Star Pose Beginner Introduction
Lying Ankle Tap to Star Pose is a floor-based, bodyweight core move that links a compact side reach with a long, stretched-out position. It begins with a small curl through the upper body and a reach toward one heel, then the other, creating a subtle side bend through the waist. Throughout this portion, the abs stay gently shortened and working, so the movement feels contained and precise rather than big or swinging.
From there, the body lengthens into a wide “X” shape on the ground, with arms and legs sliding outward while the heels stay in contact with the floor. This extended position highlights control through the core as the lower back is protected from excessive arching and the ribs stay quietly anchored. The exercise places steady emphasis on the abs and side abs, while deeper core muscles contribute to keeping the trunk steady during both the compact ankle taps and the long, open star shape.