Alternate Heel Touchers

About This Exercise

Alternate Heel Touchers are a foundational core exercise that builds oblique strength and stability. By isolating each side, you develop balanced core power essential for rotational movements and overall torso control. It's an excellent starting point for building abdominal endurance.

1Setup

Lie on your back on the floor with your knees bent and feet flat, placed hip-width apart. Rest your arms by your sides with palms down. Gently press your lower back into the floor to engage your core. This is your starting position.

2Execution

1. Initiate the movement by engaging your core and slowly curling your head, neck, and shoulders off the floor. 2. Rotate your torso slightly to the right, reaching your right hand down the outside of your leg to touch your right heel. Exhale as you crunch. 3. Hold the contracted position for a brief pause, focusing on squeezing your obliques. 4. Slowly lower back to the starting position with control, inhaling as you return. 5. Repeat the movement to the left side, touching your left heel. One repetition consists of a touch on both the right and left sides.

Pro Tips

• Keep your chin tucked and drive from your core, not your neck.
• Power the crunch by consciously squeezing your obliques at the top of each rep.
• Maintain a controlled tempo—resist the urge to use momentum for more effective muscle engagement.
• Focus on keeping your feet planted and hips stable to maximize the isolation on your torso.