core·core

Heel taps

Lie on back, knees bent, feet flat. Engage your deep core (TVA), then slowly lower one heel to lightly tap the floor while the knee stays bent. Return. Diastasis-recti-safe core drill — works the abdominals WITHOUT the abdominal pressure that worsens diastasis.

Secondary muscles

hip flexors

Form cues

1BREATHE during the rep — no breath-holding
2Belly stays flat — if it domes, the move is too hard yet
3Slow tap, no bouncing

Common mistakes

Letting the low back arch as the leg lowers (failed bracing)
Going to floor with the knee instead of just the heel — too much load

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