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Stability Ball Teaser Toe Taps
This dynamic core movement uses a stability ball held between the ankles to challenge the abs and hip flexors. It builds core endurance and stability by alternately tapping the toes to the floor from a raised position.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Quads
Popularity Score
4
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
Hip Flexors
8/10Iliopsoas
Obliques
4/10Quads
3/10Rectus Femoris
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for endurance focus.
How to Perform
Lie supine with a stability ball held tightly between your ankles or lower shins. Extend your arms straight up towards the ceiling, positioning your head and shoulders flat on the floor.
- Simultaneously lift your torso and legs toward the ceiling until your body forms a "V" shape (Teaser position).
- Maintain a tight core, slowly tap the heel or toe of your right foot lightly to the ground.
- Immediately return the right leg to the elevated position, keeping the ball secure with your shins.
- Tap the heel or toe of your left foot lightly to the ground, maintaining the balance.
- Alternate taps continuously for the desired repetitions, keeping the core braced and spine neutral.
Coaching Tips
Form Cues
- Ball squeezed tightly.
- Maintain V-shape.
- Slow, controlled taps.
- Brace the core hard.
Breathing
Exhale as you lift into the teaser position and maintain consistent, shallow breathing while bracing your core during the alternating taps.
Tempo
2-0-2
Range of Motion
Lift the torso and legs until the body forms a V-shape. Tap the heels only lightly to the ground, maintaining core tension without fully resting.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back or neck.
- Ensure the stability ball is correctly sized to fit securely between the ankles/shins.
Spotting
Not recommended; focus on controlling the stability ball. Scale the movement by bending the knees if necessary.
Common Mistakes
- Losing control of the stability ball.
- Rounding the lower back excessively.
- Letting the legs drop too low during the return.
- Allowing hips to tilt or rotate during the taps.
When to Avoid
- Severe lower back pain.
- Acute hip flexor strain.
Flexibility Needed
- Adequate hamstring flexibility.
Build Up First
- Competency in V-sits or standard Pilates Teaser position.
- Strong ability to maintain anti-extension core bracing.
Also known as
Teaser Toe Taps on Ball, Ball Teaser Taps
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