Alternate Heel Touchers

A targeted core exercise for the obliques. The repetitive lateral flexion builds side-waist strength and improves spinal mobility.

Exercise Details

Level
Beginner
Body Area
core
Type
isolation
Movement
Unilateral
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Abs
Secondary
Back

Setup

Lie on your back with knees bent and feet flat on the floor. Lift your head and shoulders slightly off the ground. Place arms at your sides.

Instructions

1. Reach your right hand to touch your right heel by flexing your obliques.
2. Return to center and reach your left hand to your left heel.
3. Maintain a constant crunch position.
4. Keep your lower back pressed to the floor.
5. Breathe steadily.

Common Mistakes

1. Straining the neck.
2. Moving the legs instead of the torso.
3. Resting the shoulders on the floor.

Alternative Exercises

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A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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