Heel Touches

Heel Touches is a simple but very effective exercise for strengthening the oblique abdominal muscles and the core muscles in general. This exercise is perfect for shaping the waist and improving core stability, while it can be done by both beginners and experienced exercisers.

Correct technique

Follow these steps to perform Heel Touches correctly:

1. Lie down on your back with your knees bent and your feet flat on the ground, approximately hip-width apart.
2. Place your arms down by your sides with your palms facing the ground.
3. Lift your shoulders slightly off the floor and use your abdominal muscles to twist your upper body so you can touch one heel with your hand.
4. Return to the starting position and repeat the movement on the other side, alternating between the right and left heels.
5. Maintain a constant tension in the core throughout the exercise for the best possible effect.

Common mistakes

To ensure you get the most out of Heel Touches, avoid these common mistakes:

• Lift the lower back from the floor: Keep the lower back pressed into the floor to avoid strain on the back.
• Lack of core activation: Be sure to tighten your core muscles throughout the exercise to keep the movement stable.
• For quick execution: Move slowly and controlled to maximize muscle activation and avoid unnecessary strain.

Modifications and variations

Here are some adaptations of Heel Touches for different levels:

• Beginner Modification: If you struggle to keep your shoulders up, reduce your range of motion and touch your heels without lifting your shoulders too high.
• Advanced variation: Increase the intensity by placing your feet further away from the seat or using weight plates to add resistance to your abs.

Repetitions and sets

Aim for 3 sets of 15-20 repetitions on each side. Adjust the number of repetitions based on your skill level and strength.