Heel Touches: Video Tutorial & Exercise Guide
| Workout | Heel Touches |
| Primary Muscle Group | Obliques |
| Secondary Muscle Group | Abs |
| Equipment Required | Mat |
| Force Type | Bodyweight |
| Mechanics | Isolation |
| Exercise Type | Core Stability |
| Difficulty | Beginner |
Heel Touches: Video Tutorial & Exercise Guide
Secondary Muscles Group
Heel Touches: Step-by-Step Guide
- Step 1: Lie down on your back on a mat. Bend your knees and plant your feet flat on the ground, about hip-width apart. Keep your arms straight by your sides, palms facing down. This setup positions you for an effective oblique workout and helps stabilize your body.
- Step 2: Lift your shoulders slightly off the mat. Engage your core by imagining you’re pulling your belly button toward your spine. This position tightens your abs and sets you up for a strong workout.
- Step 3: Reach your right hand toward your right heel. Keep the movement small and controlled, feeling your right oblique engage as you reach. Avoid twisting or jerking; keep the movement smooth.
- Step 4: Return to the center slowly, keeping your shoulders off the mat and your core tight. This control helps you stay steady and strengthens your muscles effectively.
- Step 5: Now, reach your left hand toward your left heel. Again, keep the movement controlled and focus on squeezing your left oblique. Alternate between sides in a steady rhythm, focusing on each reach to activate your obliques.
- Step 6: Keep your core tight and maintain a steady pace. Control each movement and avoid using momentum. The slow, focused reps bring out the best results and work your muscles more deeply.
Heel Touches: Overview
Heel Touches target your obliques and give you a simple but effective way to strengthen and define your core. By consistently practicing this exercise, you engage the muscles that shape and support your waist. This movement enhances stability and works well as part of any core or ab routine.
Heel Touches: Benefits
Heel Touches build strength in your obliques and help shape your waist. This exercise improves your core stability, enhances overall balance, and brings more definition to your midsection. It’s a simple move that adds real value to any core workout, making it easier to build strength without any extra equipment.
Heel Touches: Pro Tips & Advanced Techniques
- Keep Shoulders Lifted: Keep your shoulders slightly off the mat to maintain tension in your core. This lift maximizes muscle activation and keeps your abs engaged.
- Go Slow and Focused: Don’t rush. Move slowly to feel each side engage fully. Slow reps help build more control and strength in your obliques.
- Add a Twist for Extra Challenge: Once you’re comfortable, try reaching a little farther to increase the range of motion. This small twist adds more intensity to each rep.
- Breathe with Each Reach: Exhale as you reach toward each heel and inhale as you come back. Controlled breathing helps you keep a steady pace and boosts core engagement.
Heel Touches: Progression Plan
Beginner
Intermediate
Advanced
Heel Touches: Frequently Asked Questions (FAQs)
What muscles do Heel Touches work?
+Heel Touches target your obliques, the muscles along the sides of your core, and also engage your abs.
Can I add Heel Touches to any workout?
+Yes, they’re perfect for any core workout or ab routine. Use them as a warm-up, cool-down, or a main core exercise.
Will Heel Touches improve my posture?
+Yes, strong obliques support better posture by stabilizing your core and helping you stand taller.
How often should I do Heel Touches?
+Add them to your core routine 2-3 times a week for consistent progress and definition.
What mistakes should I avoid?
+Avoid lifting your feet off the ground, keep your shoulders lifted, and maintain control. Don’t rush; slow, focused reps make each movement count.
