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Toe Crunches

IntermediateStrengthTier T2

Sit on a chair with your feet flat and your knees and ankles at right angles. Press your four smaller toes against the floor, hold for a few seconds, then release.

Targets: Foot & Toes
Muscles: Rectus Abdominis

Stop if

If cramp occurs, most often underneath the foot, gently pull the toes upward and hold until it subsides, or massage the area with a ball once the cramp has settled; contact the Podiatry and Orthotics Department for advice if experiencing new pain or difficulty following the exercises.

Also stop if you notice
The exercises should not be painful, though some aching afterward is normal.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on a chair with your feet flat on the ground, knees and ankles at right angles, then press the 4 little toes against the ground. Hold this for 3-5 seconds and repeat 10 times, 3 times daily.
  • If this causes cramp, especially underneath the foot, gently pull your toes upward and hold until it subsides; you can also massage the area with a ball once the cramp has settled. The exercises should not be painful, though some aching afterward is normal — contact the Podiatry and Orthotics Department for advice if you have new pain or difficulty.
  1. A woman sitting on a chair with both bare feet flat on the floor, all her toes resting flat and relaxed before the press.

    Step 1 of 3

    Sit on a chair with your feet flat on the floor and your knees and ankles bent to right angles.

  2. The same woman still sitting with both bare feet flat, the four lesser toes on each foot curled down and pressing into the floor while both big toes stay resting and still.

    Step 2 of 3

    Press your 4 little toes against the floor. Hold this, then release.

  3. A woman sitting on a chair with both bare feet flat on the floor, all her toes resting flat and relaxed before the press.

    Step 3 of 3

    Sit on a chair with your feet flat on the floor and your knees and ankles bent to right angles.

Breathing

  • Breathe normally.

Safety Information

Performing the foot exercises, including toe crunches, may cause cramp, most often underneath the foot. It is a normal reaction. Relieve it by gently pulling the toes upward and holding until it eases, or by massaging the area with a ball afterward. Caution: the exercises should not be painful, though some aching afterward is normal. Contact the Podiatry and Orthotics Department for advice if experiencing new pain or difficulty following the exercises. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.