Male

Alternate Heel Touchers

Muscles involved

The alternate heel touchers exercise is a versatile bodyweight movement ideal for targeting the sides of your core. It fits seamlessly into your workout as an intense finisher to completely burn out the abs, or early on as a warm-up to fire up your midsection before heavy lifts. By reaching side to side towards your feet, you create a continuous contraction in your obliques that fires up deep muscle fibers without needing any extra gym gear. Use it to round off your training with a solid pump or to build core awareness at the start of your session.

How to do it

1. Lie on your back with your knees bent, your feet apart at the indicated width, and your arms extended to the sides. 2. Contract your torso forward and to the right 2–3 inches to touch your right heel and hold the contraction for one second. 3. Slowly return to the starting position while inhaling. 4. Repeat towards the left side, touching the heel, and alternate sides until you complete the indicated repetitions.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your chin slightly towards your chest to protect your neck. - Propel the movement from your abdomen, not from your shoulders. - Avoid arching your back by keeping your core firm.