Wednesday Exercise of the “WEAK” Alternate Heel Touches

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Updated: April 7, 2016

Coach Rozy Blog

Wednesday Exercise of the “WEAK”

Alternate Heel Touches

by Connor Fitzsimmons – Coach Rozy Intern

The Exercise:

Alternate heel touches are perfect for strengthening your obliques and abdominals. The side abdominals are often overlooked which may result in poor posture. This is why alternate heel touches can be so important. They are a simple, yet effective core exercise that does not require any equipment. Alternate heel touches are an easy to moderate exercise that can be performed by both men and women of any age. If the technique is done properly, the internal and external obliques (side abdominals) will start to feel a burn as you complete alternate heel touches.

How To Do Heel Touches:

Start by lying on your back with your knees bent and feet flat on the floor about shoulder-width apart.

Extend your arms by your side with palms facing inward.

Raise your shoulders slightly off the ground so that your core is in the crunched position.

Reach the right hand toward the heel of your right shoe while keeping the arm extended. Exhale during this movement.

Slowly move back to the center while inhaling.

Reach the left hand toward the heel of your left shoe while keeping the arm extended. Exhale during this movement.

Slowly move back to the center while inhaling. One repetition is counted when one twist to the right and one twist to the left are completed.

Repeat alternate heel touches for the desired amount of sets and repetitions.

Recommended Volume:

We recommend doing 2-3 sets of 8-12 repetitions for beginners and 3-5 sets of 20-25 repetitions for more advanced individuals. Make sure to adjust your sets and reps accordingly depending on how easy or difficult the alternate heel touches are for you.

Notes:

In order to make this exercise more difficult, simply move your feet further away from your body and vice versa. Keep in mind that you should be feeling this exercise primarily in your side abdominals (obliques).

Make sure you’re using your core to drive the movement and NOT your back or neck. Complete each repetition under control and DO NOT use momentum to touch your heels.

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