Heel Taps: Video Tutorial & Exercise Guide
| Workout | Heel Taps |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Obliques |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Heel Taps: Video Tutorial & Exercise Guide
Secondary Muscles Group
Heel Taps: Step-by-Step Guide
- Step 1: Start by lying on your back with your knees bent and feet flat on the floor, about hip-width apart.
- Step 2: Place your arms down by your sides with your palms facing down. Lift your head, neck, and shoulders slightly off the floor, engaging your core.
- Step 3: Reach your right hand towards your right heel by crunching to the side, squeezing your obliques as you tap your heel.
- Step 4: Return to the center, then reach your left hand toward your left heel, performing the same side crunch.
- Step 5: Continue alternating sides in a controlled motion for the desired number of reps, keeping your core engaged and your lower back pressed into the floor.
Heel Taps: Overview
Heel Taps are a simple but effective core exercise that targets your obliques and helps strengthen the side muscles of your abdomen. This movement is performed while lying on your back, making it accessible for all fitness levels, from beginners to advanced athletes.
It’s an excellent bodyweight exercise that can be incorporated into your regular ab routine to enhance core stability and definition. It doesn’t require any equipment, so you can do it at home or in the gym.
Heel Taps: Benefits
Heel Taps primarily engage your obliques, helping to create a well-defined, sculpted waistline. By alternating between sides, this exercise improves balance and coordination while strengthening your entire core.
In addition to targeting your obliques, this movement also engages your rectus abdominis, contributing to overall core strength and stability. Strong obliques support better posture and can help reduce lower back pain.
Heel Taps are an easy exercise to modify for different fitness levels, making them versatile and suitable for any workout routine.
Heel Taps: Pro Tips & Advanced Techniques
To maximize the effectiveness of Heel Taps, focus on slow, controlled movements. Avoid rushing through the exercise to ensure that you’re properly engaging your obliques. If you want to increase the intensity, hold a small weight or resistance band across your chest, or increase the range of motion by lifting your shoulders higher off the floor.
Heel Taps: Progression Plan
Beginner
Intermediate
Advanced
Heel Taps: Frequently Asked Questions (FAQs)
What muscles do Heel Taps target?
+Heel Taps mainly target the obliques but also engage the rectus abdominis, contributing to overall core strength.
How can I modify Heel Taps for beginners?
+If you're just starting out, perform the exercise with a smaller range of motion, keeping your head and shoulders lower to the floor to reduce strain.
How often should I perform Heel Taps?
+For best results, include Heel Taps 2-3 times per week as part of your core training routine.
What common mistakes should I avoid?
+Avoid pulling on your neck or using momentum to complete the movement. Focus on engaging your obliques and keeping your movements controlled.
Can I add resistance to this exercise?
+Yes, you can hold a small weight across your chest or use a resistance band to increase the intensity of the exercise.
