How many reps of the alternating heel touch should a beginner do?

Start with 2 to 3 sets of 20 total taps (10 per side), keeping the shoulders lifted off the mat for the whole set. Add reps in small jumps once the shoulders stay up the entire time without resting down between taps.

How do I make the alternating heel touch easier or harder?

To make it easier, rest the head down between reps instead of holding the low crunch continuously, or bring the feet in closer to shorten the reach. To make it harder, extend the legs out a bit straighter, or hold a light weight in each hand as you reach.

What does the alternating heel touch train, and when should I skip it?

It's a beginner-friendly oblique and upper-ab move that works well in a bodyweight core circuit or as a finisher after heavier lifting. Skip it, or shorten the hold, if you feel it mainly in your neck, since that usually means the head and chin are doing the work instead of the waist bending.

Beginner

Alternating Heel Touch

Lying with knees bent, you crunch slightly and reach side to side to tap each heel, working the obliques through repeated lateral flexion. The constant curl also keeps the upper rectus engaged, so the whole front and sides of the trunk stay active. It is an easy, equipment-free option that fits well into a bodyweight core circuit.

Equipment: Body Weight
Body part: Abs
Type: Strength
Browse by muscle: Abdominal External Oblique
Browse by movement: Core Brace

How to do it

1
Lie on your back with knees bent and feet flat, set a little wider than usual.
2
Lift your head and shoulders slightly off the floor and hold that low crunch.
3
Reach your right hand down the side of your body and tap your right heel.
4
Return to center, then reach your left hand to tap your left heel.
5
Keep your shoulders off the mat throughout by bending only at the waist.
6
Continue alternating for the full rep count.

Tips

Keep your shoulder blades off the floor the whole set to maintain tension.
Bend sideways at the waist rather than sliding the whole torso across the mat.
Slow the tempo if you feel it in your neck instead of your obliques.

Variations

Common mistakes

The chin tucks down hard toward the chest to try to reach farther, rounding the neck instead of bending at the waist.
The knees splay open wider with every reach, so the feet drift out of tapping range and the reach turns into a stretch instead of a controlled tap.
The lower back arches off the floor between reaches as the hips rock to help the reach, adding motion the exercise isn't meant to have.
The elbow of the reaching arm bends to fake extra distance instead of the torso actually bending sideways to close the gap.
Counting reps quickly to finish the set encourages a shorter, half-hearted crunch on both the lift and the reach.

Frequently asked

How many reps of the alternating heel touch should a beginner do?: Start with 2 to 3 sets of 20 total taps (10 per side), keeping the shoulders lifted off the mat for the whole set. Add reps in small jumps once the shoulders stay up the entire time without resting down between taps.
How do I make the alternating heel touch easier or harder?: To make it easier, rest the head down between reps instead of holding the low crunch continuously, or bring the feet in closer to shorten the reach. To make it harder, extend the legs out a bit straighter, or hold a light weight in each hand as you reach.
What does the alternating heel touch train, and when should I skip it?: It's a beginner-friendly oblique and upper-ab move that works well in a bodyweight core circuit or as a finisher after heavier lifting. Skip it, or shorten the hold, if you feel it mainly in your neck, since that usually means the head and chin are doing the work instead of the waist bending.

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