Alternate Heel Touchers
- Works
- Abs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
- Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
- Now go back slowly to the starting position as you inhale.
- Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
- Continue alternating sides in this manner until all prescribed repetitions are done.
Cues
- Knees bent, feet flat, shoulders up.
- Reach side to side to the heels.
- Crunch through the obliques.
- Keep the chin off the chest.
Common mistakes
- Shoulders dropping to the floor.
- Pulling the neck forward.
Where to start
Sets3
Reps15-20 each side
Rest45 s
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.