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Alternating Heel Touch
Beginner - Strength - Isolation
Targeted Muscle Group
Core
Recommended Equipment
Body Only
How to do it
The Alternating Heel Touch, also known as the "heel touchers" or "side-to-side heel touches," is an effective exercise for targeting the oblique muscles and the entire core. Here’s how to perform this exercise correctly:
Starting Position:
Lie flat on your back on a mat. Bend your knees and place your feet flat on the floor, about hip-width apart. Your feet should be close enough to your body that you can comfortably reach your heels with your hands. Extend your arms down by your sides, palms facing inward. Engage your core by pulling your belly button towards your spine.
Performing the Exercise
Lift Your Shoulders:
Lift your head and shoulders slightly off the ground. This is your starting position.
Reach for Your Heel:
Bend to the right, reaching your right hand towards your right heel. Focus on using your obliques to perform the movement. Exhale as you reach towards your heel.
Return to Center:
Return to the starting position, keeping your shoulders off the ground, maintaining tension in your core.
Alternate Sides:
Bend to the left, reaching your left hand towards your left heel. Again, focus on using your obliques to perform the movement. Exhale as you reach towards your heel.
Continue Alternating:
Continue to alternate sides in a smooth, controlled manner. Aim to reach your heels without straining your neck or lower back. Your abs and obliques should be doing the work.
