Heel taps target the deep core (your transverse abdominis or TVA). And when you work your TVA and pelvic floor, you’re strengthening your entire core!
Our biggest tip for heel taps is to keep your legs at 90 degrees for the entire movement. Move through your hip rather than bending your knee to bring your heel down. Exhale and kegel on the way down; inhale on the way up. Move slowly and with control.
There are three ways you can do heel taps:
One leg at a time, leaving the opposite foot planted on the floor.
Alternating legs, with both legs lifted.
Both legs at the same time.
For those with Diastasis Recti, we recommend option 1. Listen to your body not your ego and remember that you know your body best!