Alternate Heel Touchers

Isolation exercise, Body weight

Overview

Movement sequence: Alternating heel touches in a small abdominal curl with bent knees and feet on the floor.

Difficulty

Easy

Required equipment

Main muscles

  • Abdomen: External oblique abdominal muscle
    (Musculus obliquus externus abdominis)
  • Abdomen: Straight abdominal muscle
    (Musculus rectus abdominis)

Training plans

Alternate Heel Touchers is a suitable substitute for similar exercises in Abs workout or as a supplement to various training plans.

Alternate Heel Touchers: Basics and alternatives

Abs workout: Involved main muscle groups Alternate Heel Touchers

Involved main muscle groups:
Alternate Heel Touchers

Alternate heel touchers are easy to set up: you only need floor space to lie comfortably. You lie on your back with your knees bent, lift your shoulders slightly off the floor and reach your right hand toward your right heel, then your left hand toward your left heel. Your side abs handle the sideways bend, while the front of your abdomen holds you in the raised position.

If you’d like to train standing up, give Side Bends a try. For a static option, try a side plank, where you hold your body sideways above the floor.

Correct execution

Reaching farther isn’t the main goal here. You’ll work on a small sideways bend while keeping your shoulders raised and your pelvis settled on the floor.

Place your feet between hip- and shoulder-width apart, with both heels the same distance from your hips. Bring them close enough for a comfortable reach, then leave them in place. Let your arms rest beside you with your palms facing inward.

Curl your shoulders a little off the floor, keeping your lower back supported and some space between your chin and chest. Bend your upper body to one side so your hand moves toward that heel and your ribs come closer to your hip. Keep both sides of your pelvis on the floor and your knees pointing the same way.

A light heel touch is enough, so there’s no need to grab or pull on your foot. If your arm length or mobility makes contact difficult, don’t force it. Return to the middle, then reach toward the other heel smoothly.

Keep your shoulders slightly raised as you alternate. Exhale into each reach and inhale as you return to the middle. Lower your head and shoulders to rest when you can no longer hold the position comfortably.

Video tutorial

Alternate HEEL TOUCHES For Women | How To

Step-by-step instructions

Lie on your back with your knees bent. Plant your feet within comfortable reach, with both heels the same distance from your hips.

Extend your arms beside your body with your palms facing inward.

Curl your shoulders slightly off the floor, keeping your lower back supported.

Bend your upper body to the right and reach your right hand toward your right heel.

Return to the middle, then bend left and reach your left hand toward your left heel. Continue alternating without swinging your arms. Lower your head and shoulders gently at the end.

Common mistakes

Moving only your arms leaves out the sideways bend. Keep the movement small and bring your ribs toward your hip on the side you’re reaching toward.

Don’t crane your neck to hold your head up; if the position gets uncomfortable, put your shoulders down and start again. If your feet are too far away, bring them closer before your next attempt or stop short of your heel.

Reaching across your body toward the opposite heel is another mistake, since it adds a twist to what should be a sideways bend. Reach along the outside of the same-side leg and keep your chest facing roughly up as you bend.