Alternate Heel Touches
The Alternate Heel Touches exercise is a fantastic way to strengthen your core and target your obliques (the side abdominal muscles). This exercise is unique because it not only engages your abdominal muscles, but also improves your coordination and flexibility.
Execution
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1
Lie on your back on the floor with your knees bent and your feet flat on the floor.
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2
Place your arms alongside your body with your palms facing down.
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3
Lift your shoulders slightly off the floor as if performing a crunch.
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4
Rotate your upper body and try to touch your right heel with your right hand.
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5
Return to the center and repeat the movement with your left hand and left heel.
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6
Continue alternating between the right and left sides for the desired number of repetitions.
Benefits
In addition to strengthening your core, this exercise also helps improve your stability and balance. It is a great way to slim your waist and create the desired V-shape.
Common Mistakes
- ! Moving too quickly: Focus on the quality of the movement rather than the speed.
- ! Not rotating fully: Make sure you really feel your side muscles contracting with each touch.
- ! Lifting the shoulders too high: Your shoulders should only come slightly off the floor.
Primary Muscles
This exercise primarily targets the obliques (the side abdominal muscles), but the rectus abdominis (the “six-pack” muscles) and the transversus abdominis (the deep abdominal muscles) are also trained.
Possible Alternatives
To adjust the intensity, you can wear a weighted vest or hold a light dumbbell in your hands while performing the movement. Beginners can reduce the number of repetitions or perform the movement more slowly.
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