alternate heel touchers

Description:

the heel touchers is a simple but effective exercise that targets the obliques and strengthens the sides of the core. By reaching alternatively for each heel while keeping the torso off the ground, it enhances side core stability and tones the waist.

How to Perform the Exercise:

• 1. Lie flat on the floor on your back with your knees bent and feet flat on the floor
• 2. Feet will be roughly hip-wide apart
• 3. Your arms should be extended by your sides
• 4. engage your core and lift your head, shoulders, and upper back slightly off the ground
• 5. Reach your left hand toward your left heel by nending your torso to the side, ensuring your feel the contraction in your left obliques
• 6. Return to the center, keeping your core engaged, and then reach for your right hand towards the right heel by bending to the side
• 7. Maintain the lifted position throughout the whole exercise.

Body Part Used:

abs

Equipment Required:

none

Primary Muscles Used:

obliques

Secondary Muscles Used:

rectus abdominis

Alternate Exercises:

weighted heel touchers, side bend, bicycle crunch

Form Tips:

keep your lower back pressed against the floor, use a slowed and controlled movement, avoid straining your neck by keeping your head supported by your abs

Common Mistakes When Performning:

lifting the lower back off the ground, pulling your neck, rushing the movement