Alternate Heel Touchers

A core exercise performed lying on the back where you crunch to each side, reaching to touch your heel. Targets the abdominals and obliques.

Instructions

1. Lie on the floor with your knees bent and your feet flat on the floor about 18-24 inches apart.
2. Extend your arms by your sides with hands near your legs. This is your starting position.
3. Crunch forward and to the right, lifting your shoulders and reaching toward your right heel with your right hand.
4. Hold the contraction for a moment and exhale as you reach.
5. Return to the starting position while inhaling.
6. Crunch forward and to the left, reaching toward your left heel with your left hand.
7. Hold briefly and exhale.
8. Return to starting position. One complete repetition equals one touch on each side.
9. Continue alternating in a controlled manner for all repetitions.

Tips

• Keep your lower back pressed to the floor throughout the movement.
• Move in a controlled manner; avoid jerky or rushed movements.
• The movement is a crunch to the side, not a full sit-up.
• Exhale as you crunch and reach; inhale as you return.
• Focus on feeling your obliques and abdominals working.