Shoulder Bridge Toe Taps For Strengthening Abs and “Hams” :-)


Where I live we are entering that colder time of year when the weather and decreasing hours of sunlight make it harder to get outside for some exercise. So I’m always on the look-out for new ways to get my heart pumping that can be done in the comfort of home and require no equipment. Planking is one of my favorites for challenging multiple parts of the body in a short amount of time, but this shoulder bridge routine looks like something that might be good for added strengthening/toning and variety…..

Seated Hamstring Stretch


The core muscles are very important for the stability posture of the entire body. The hamstrings help move and bend the legs and balance the lower body. Often one of these areas is stronger or weaker than the other, and there is a muscle imbalance. When this happens, posture is shifted forward or backward, or to one side; and this causes pain.

In today’s video, Tema Esberg of Potentia Personal Training will show you a body-weight exercise called “Shoulder Bridge with Toe Tap.” This exercise will get your hamstrings and abdominals really fired up and toned. All you need is your body and a comfortable place to lie on the floor.

Getting into position

Begin by sitting on the floor, with knees bent at a bit less than 90-degrees, and feet flat. Lie on your back and place your hands by their respective sides, palm down.

To make the exercise more difficult, you can turn your palms up.

What to do

Once you’re in a stable position on the floor, raise your hips up as high as you can manage. Your shoulders and feet are your anchors.

When your hips are raised, squeeze your glutes (butt muscles) and press your heels into the floor.

Now raise your right foot off the floor by extending your leg and pointing your foot. Now keep your leg straight and raise your leg up to 90-degrees.

Now lower your leg to just above the floor. This is called a “toe tap.”

Do 10 toe taps with your right leg, then switch and do 10 with the left leg.

When the reps are completed, place both feet back on the floor and slowly lower your hips back to the floor.

Take a moment to breathe and relax before standing up to prevent feeling faint.

Additional notes

You will feel tension in your core as this works the abdominals.

You should also feel a burn in the hamstrings of your supporting leg, which in this case is your left, as it is supporting your weight.

As you’re tapping your toe, take a moment to check in with yourself.

Make sure your hips are as high as you can raise them. Make sure your heels are pressed into the floor. Make sure your shoulders are flat on the floor.

And, of course, be sure to breathe and feel your body tone!




p.s. Be sure to give Self-help Health a follow so you don’t miss out on any future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

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