Alternate Heel Touchers | Illustrated Exercise Guide

Primary muscles: Abs
Secondary muscles: Obliques
Equipment: No equipment
Exercise for the opposite muscles: Back extensions

ALTERNATE HEEL TOUCHERS INSTRUCTIONS

1. Lie on your back, keep your knees bent, arms at the sides, and keep your back and feet flat on the mat.
2. Crunch forward and to the left, touching your left heel with your left hand and hold.
3. Return slowly to the starting position and repeat the movement on the right side.
4. Repeat this side to side movement until set is complete.

PROPER FORM AND BREATHING PATTERN

When doing alternate heel touchers, keep your eyes on the ceiling, your chin off your chest and maintain your head in a neutral position. Breathe out as you crunch and push your belly button into the spine.

EXERCISE BENEFITS

Adding alternate heel touchers to your workout routine helps to target the oblique muscles. The obliques are located on the side and front of the abdomen and strengthening these muscles can help tighten the entire side ab wall effectively.

DEMONSTRATION

SETS AND REPS

Start with 2 or 3 sets of 12 to 16 repetitions and, if you want to lose your muffin top in no time, pair the alternate heel touchers with cardio moves like plank jacks and jumping lunges.

CALORIES BURNED

To calculate the number of calories burned doing alternate heel touchers, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Spiderman plank
Bird dogs
Pulse ups
Sit up

WORKOUT ROUTINES