{"id":1522,"date":"2022-04-25T09:13:00","date_gmt":"2022-04-25T16:13:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1522"},"modified":"2022-04-22T08:07:14","modified_gmt":"2022-04-22T15:07:14","slug":"stability-ball-tap-off","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/stability-ball-tap-off\/","title":{"rendered":"Day 77 &#8211; Stability Ball Tap Off"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"675\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/ball_tap_off.jpg\" alt=\"Stability Ball Tap Off\" class=\"wp-image-1523\"\/><\/figure><\/div>\n\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>For the Stability Ball Tap Off, you first get into a high plank on the stability ball with your feet on the ball. We learned how to do that on day 75.<\/li><li>Starting in this position, lift your left leg off the bal, and move it sideways.<\/li><li>Lower the left leg onto the floor and tap the floor with your toe.<\/li><li>Immediately move the left leg back up and position it on the bal again next to your other leg.<\/li><li>Repeat with the other leg to complete the Stability Ball Tap Off exercise.<\/li><\/ol>\n\n\n\n<p><strong>Note<\/strong>: As with all these exercises, move your leg slowly for maximum results. Keep your body straight during the leg movement for optimal <a href=\"https:\/\/en.wikipedia.org\/wiki\/Core_(anatomy)\" target=\"_blank\" rel=\"noreferrer noopener\">core <\/a>training.<\/p>\n\n\n\n<p><strong>Goal:<\/strong> Aim for 5 leg taps on each side while in the plank position.<\/p>\n\n\n\n<p><strong>Variation: <\/strong>If the exercise is too difficult for you, rest your leg on the floor for a few seconds before moving it back up. Keep in mind though, that you will be longer in the plank position with this extra pause.<\/p>\n\n\n\n<p>A second variation to the tap off exercise is to repeat the same leg 5 times first, before switching to the other leg. This will make the exercise harder.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stability Ball Tap Off<\/p>\n","protected":false},"author":2,"featured_media":2885,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,180],"class_list":["post-1522","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-stability-ball","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1522"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1522\/revisions"}],"predecessor-version":[{"id":3470,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1522\/revisions\/3470"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2885"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}