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Stability Ball Teaser Toe Taps
A Pilates core exercise using a stability ball in a V-sit position to lift and tap toes alternately, targeting abs and hip flexors for stability and control; ideal for advanced core conditioning.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Recover fully between sets
How to Perform
Sit on the floor with a stability ball between your ankles, lean back slightly with hands forward, and lift into a V-shape with legs extended.
- Roll onto your upper back, balancing on sit bones with torso and legs lifted to form a V.
- Grip the ball firmly between your feet.
- Inhale to prepare.
- Exhale as you lower one leg slightly and tap the toe toward the floor.
- Alternate tapping toes while maintaining the V-position and balance.
- Return to center after each tap.
- Lower slowly with control to finish.
Coaching Tips
Form Cues
- Keep shoulders away from ears
- Draw navel to spine
- Balance on sit bones
- Legs straight and squeezed on ball
- Eyes forward
- Control the descent
Breathing
Inhale to prepare and lower; exhale to lift and tap.
Tempo
2-1-2
Range of Motion
Torso and legs lift to 45 degrees from floor; toe taps lower legs to 90 degrees at hips without arching back.
Safety
Safety Notes
- Avoid if lower back pain present
- Use smaller ball for beginners
- Stop if balance lost
- Consult instructor for form
- Not for acute core injuries
Spotting
Partner can support lower back gently; otherwise, perform near wall for balance assist.
Common Mistakes
- Arching lower back
- Dropping shoulders
- Bending knees excessively
- Rushing taps without control
- Releasing ball grip
- Collapsing torso forward
When to Avoid
- Lower back strain
- Herniated disc
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion ROM
- Hip flexion to 90 degrees
- Spinal flexion control
Build Up First
- Master basic teaser
- Core plank hold 30s
- Balance on unstable surface
Also known as
Ball Teaser Taps, Teaser Ball Toe Touches, Stability Teaser Taps
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