Alternate Heel Touchers

Alternate heel touchers target the obliques through lateral spinal flexion, helping build side core strength and definition with bodyweight resistance.

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Category: strength
Level: beginner
Force: pull
Mechanic: isolation
Equipment: body only

Instructions

Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
Now go back slowly to the starting position as you inhale.
Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
Continue alternating sides in this manner until all prescribed repetitions are done.

Tips

Focus on lateral flexion of the spine rather than forward crunching
Keep knees bent and feet planted throughout
Reach directly to the side without lifting shoulders high
Maintain constant tension in the core

Common mistakes

Lifting the head too high off the ground
Rushing through the movement without control
Moving feet closer to make the exercise easier

Safety

Keep movements controlled and avoid jerky motions. Stop if you experience neck strain or lower back discomfort.

Variations

Cable Seated Crunch
Russian Twists with Medicine Ball
Single Leg Burpees
Plank Jacks
Tabata Squats