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Description
Heel Touch is an effective floor exercise targeting the oblique muscles. This movement particularly helps with fat burning in the waist area and defining the abdominal muscles. During the exercise, the obliques are isolated by keeping torso rotation to a minimum. Performed using only body weight without any equipment, this movement is suitable for athletes of all levels. While strengthening core stabilization, it provides a contraction sensation especially in the oblique region. It is an exercise that can be easily performed at home or in the gym.
Step-by-Step Instructions
- 1
Lie on your back on the floor, bend your knees and place your feet flat on the ground
- 2
Extend your arms alongside your body with palms facing down
- 3
Slightly lift your shoulders off the ground to engage your abdominal muscles
- 4
Slide your torso to the side by bending laterally, reaching your right hand toward your right heel
- 5
Return to the starting position and repeat the same movement for the left side
- 6
Keep your head and shoulders lifted off the ground throughout the movement and avoid straining your neck muscles
Key Points
- ✓Press your back firmly into the floor and maintain a neutral lower back position
- ✓Use only the upper abdominal muscles without lifting your shoulders too high off the ground
- ✓Exhale as your hands reach toward your heels
- ✓The movement should be slow and controlled — do not swing
- ✓Keep your neck relaxed and avoid pressing your chin into your chest
Common Mistakes
- ✗Lifting the back off the floor — this causes lower back pain
- ✗Straining the neck or pulling with the hands — risk of neck injury
- ✗Performing the movement with momentum — fails to engage the abdominal muscles
- ✗Holding your breath — reduces performance
- ✗Lifting the shoulders too high to reach the heels
Breathing
Exhale as you reach toward the heels, inhale as you return to the starting position.
Muscle Activation
Safety
Precautions
- Those with a cervical disc herniation should perform the movement without straining the head
- Those with lower back pain should proceed with caution
- If you have an acute lumbar disc herniation, obtain medical clearance first
Safety Tips
- Do not strain your neck — control the movement using your abdominal muscles
- Be careful not to lift your lower back off the floor
- Perform the movement slowly and with control
- Pay attention to breathing control and exhale during the movement
Frequently Asked Questions
Which muscles does Heel Touch work?
Heel Touch primarily works these muscles: Obliques, Rectus abdominis. It also engages: Hip flexors.
Is Heel Touch suitable for beginners?
Heel Touch is a Beginner level exercise. Learning difficulty: Easy.
Can Heel Touch be done at home?
Yes, Heel Touch can easily be done at home.
What are common mistakes when doing Heel Touch?
One of the most common mistakes: Lifting the back off the floor — this causes lower back pain
How many sets and reps for Heel Touch?
Recommended: 2-3 sets and 15-25 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Isolates the oblique muscles
- ✓Increases core endurance
- ✓Shapes the waist area
- ✓Can be performed without any equipment