Alternate Heel Touchers

Muscles Worked

The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.

How to Alternate Heel Touchers

1. 1

   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.

2. 2

   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.

3. 3

   Now go back slowly to the starting position as you inhale.

4. 4

   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.

5. 5

   Continue alternating sides in this manner until all prescribed repetitions are done.

Common Mistakes

• • Focus on the mind-muscle connection — feel the target muscle working through each rep.
• • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

3/4 Sit-Up

beginner abdominals

Ab Crunch Machine

intermediate abdominals

Ab Roller

intermediate abdominals

Advanced Kettlebell Windmill

intermediate abdominals

Air Bike

beginner abdominals

Barbell Ab Rollout

intermediate abdominals

Frequently Asked Questions