Exercise
Alternate Heel Touchers
The Alternate Heel Touchers is a simple core exercise that builds control and endurance by using small side-to-side movements under tension.
Alternate Heel Touchers
The Alternate Heel Touchers is a floor-based exercise where you lie on your back with bent knees and reach one hand at a time toward your heels. It is useful for training core control because it keeps constant tension while using a short, controlled range of motion.
You should feel the work mainly along the sides of your core, with steady tension through the front as well. Focus on keeping your lower back close to the floor, lifting your shoulders slightly, and moving side to side in a controlled rhythm rather than rushing the reach.
This exercise fits well into core circuits, warm-ups, or finishers where control matters more than load. You can make it easier by reducing how far you reach or slowing the pace, or harder by lifting your shoulders higher and increasing time under tension.
How to Perform the Alternate Heel Touchers
- Lie flat on your back with your legs bent at a 90-degree angle and feet planted firmly on the floor, hip-width apart.
- Place your hands lightly behind your head with elbows pointed outward, or extend your arms alongside your body for a less challenging position.
- Engage your core by drawing your navel toward your spine and slightly tilting your pelvis to press your lower back into the floor.
- Exhale as you lift your shoulders and upper back slightly off the floor, keeping your neck neutral and gaze directed upward.
- Rotate your torso to the right while simultaneously reaching with your right hand toward your right heel, allowing your left shoulder to lift higher off the ground.
- Inhale as you return to the center position with shoulders still elevated off the floor, maintaining tension in your core throughout the movement.
- Exhale again as you rotate your torso to the left, reaching your left hand toward your left heel in a controlled motion.
- Continue alternating sides at a steady pace, keeping your lower back pressed into the floor and your abdominals engaged throughout the entire exercise.
Important information
- Keep your movements controlled and avoid using momentum to swing from side to side, as this reduces the effectiveness of the exercise and increases injury risk.
- Maintain contact between your lower back and the floor throughout the entire movement to protect your spine.
- If you feel any neck strain, try placing your tongue on the roof of your mouth to help stabilize your cervical spine, or keep one hand supporting your head.
- Focus on the contraction in your obliques during each rotation rather than how far you can reach toward your heel.
FAQ - Alternate Heel Touchers
Alternate Heel Touchers primarily target the obliques (side abdominals) while also engaging the rectus abdominis (six-pack muscles) and transverse abdominis (deep core). The twisting motion specifically challenges the obliques, helping to define the waistline and improve rotational strength.
Lie on your back with knees bent and feet flat on the floor, arms extended by your sides. Keep your lower back pressed into the mat throughout the exercise, and reach with controlled movement rather than jerking toward each heel. Exhale as you reach and maintain a slight chin tuck to protect your neck.
For an easier version, decrease your range of motion by placing your feet wider apart or bend your knees more. To increase difficulty, extend your legs further from your body, add a brief hold when touching each heel, or elevate your shoulders and upper back off the floor throughout the entire set.
Alternate Heel Touchers are generally back-friendly because your spine remains supported by the floor, but proper form is crucial. Keep your lower back pressed into the mat, avoid arching, and stop if you feel any discomfort. Those with existing back conditions should consult a healthcare provider before attempting this exercise.
You can safely perform Alternate Heel Touchers 2-4 times per week as part of your core training. Start with 2-3 sets of 10-15 touches per side, allowing at least 24 hours between sessions for recovery. As your core endurance improves, gradually increase repetitions rather than adding resistance to this movement.
Alternate Heel Touchers
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