Alternate Heel Touchers (female) – Video Exercise Guide & Tips

Alternate Heel Touchers (female) - Video Exercise Guide & Tips

Are you looking for a new exercise to target your abs and obliques? Look no further than alternate heel touchers!

Watch This Exercise Video

This video exercise guide and tips will show you the proper form and technique, along with modifications for beginners.

Learn about common mistakes to avoid and discover helpful tips for maximizing your results.

Get ready to strengthen your core with this effective and efficient workout.

Let's dive in!

Key Takeaways

  • Targets multiple muscle groups simultaneously, including the core muscles, leg muscles, and lower back muscles.
  • Improves balance and coordination by challenging proprioception.
  • Engages the rectus abdominis, obliques, quadriceps, hamstrings, and glutes.
  • May not be suitable for individuals with pre-existing back or knee issues.

Benefits of Alternate Heel Touchers

To maximize your workout, incorporating alternate heel touchers can provide numerous benefits. One of the advantages of this exercise is that it targets multiple muscle groups simultaneously. When you perform alternate heel touchers, you engage your core muscles, including the rectus abdominis, obliques, and lower back muscles. Additionally, this exercise also works your leg muscles, specifically the quadriceps, hamstrings, and glutes.

Another advantage of alternate heel touchers is that they can help improve your balance and coordination. By reaching across your body to touch your heels, you challenge your proprioception, which is your body's ability to sense its position in space. This can have a positive impact on your overall athletic performance and reduce the risk of injuries.

However, it's important to note that alternate heel touchers may not be suitable for everyone. If you have any pre-existing back or knee issues, it's recommended to consult with a healthcare professional before incorporating this exercise into your routine. Additionally, if you experience any pain or discomfort while performing alternate heel touchers, it's important to listen to your body and modify or stop the exercise if necessary.

Proper Form and Technique

When performing alternate heel touchers, ensure proper form and technique by maintaining a stable core and reaching across your body to touch your heels. This exercise primarily targets the obliques, but it also engages the rectus abdominis, lower back, and hip flexors. Proper form is crucial to maximize the benefits of stretching and minimize the risk of injury.

To begin, lie on your back with your knees bent and feet flat on the floor. Keep your feet hip-width apart and your arms relaxed at your sides. Engage your core by drawing your belly button in towards your spine.

As you exhale, lift your head, neck, and shoulders off the floor. Reach your right hand across your body to touch your left heel. Keep your eyes focused on your hand throughout the movement.

Inhale as you lower your upper body back down to the starting position. Repeat the movement on the opposite side, reaching your left hand across your body to touch your right heel.

For advanced exercisers, you can increase the intensity by extending your legs fully or adding a weight to your hands. Remember to maintain proper form and technique throughout the exercise to maximize its effectiveness and prevent injury.

Modifications for Beginners

Are you unsure how to modify alternate heel touchers for beginners? Don't worry, we've got you covered. Here are some tips to help you gradually progress and incorporate additional core exercises into your routine:

  • Start with a modified version of the exercise by keeping your legs bent and your feet flat on the ground. This will reduce the strain on your lower back and make it easier to perform the movement.
  • As you build strength and improve your form, gradually straighten your legs and lift your feet off the ground. Remember to engage your core muscles and keep your back flat on the mat or floor.
  • If you find it difficult to touch your heels, you can modify the exercise further by reaching towards your knees or thighs instead. This will still engage your core and help you develop the necessary strength for the full movement.

To further enhance your core workout, consider incorporating additional exercises such as planks, Russian twists, or bicycle crunches. These exercises target different areas of your core and can help you progress even further in your fitness journey.

Common Mistakes to Avoid

One common mistake to avoid when performing alternate heel touchers is lifting your head off the ground. It's important to keep your head and neck in a neutral position throughout the exercise to prevent strain and injury.

Another common misconception is thinking that speed is more important than form. While it may be tempting to rush through the exercise, maintaining proper form is crucial for targeting the correct muscles and preventing injury.

Injury prevention techniques should also be kept in mind when performing alternate heel touchers. It's important to warm up properly before starting the exercise to increase blood flow to the muscles and reduce the risk of injury. Additionally, listening to your body and not pushing yourself too hard is essential. If you feel any pain or discomfort, it's important to stop and rest.

By avoiding these common mistakes and practicing injury prevention techniques, you can ensure a safe and effective workout.

Now, let's move on to the next section where we'll discuss tips for maximizing results with alternate heel touchers.

Tips for Maximizing Results

To maximize your results with alternate heel touchers, focus on maintaining proper form and engaging the targeted muscles throughout the exercise. Here are some tips to help you maximize the intensity and incorporate variations:

  • Maintain proper form: Keep your lower back pressed into the mat or floor and avoid arching it. This will ensure that you're engaging your core muscles effectively.
  • Engage your abs: Throughout the exercise, focus on contracting your abdominal muscles. This won't only increase the intensity of the exercise but also help strengthen your core.
  • Incorporate variations: To add variety and challenge to your workout, you can try different variations of alternate heel touchers. For example, you can increase the speed of the exercise, perform it on an unstable surface like a stability ball, or add a twist at the top of the movement.

Frequently Asked Questions

How Many Calories Can I Burn by Doing Alternate Heel Touchers?

Alternate heel touchers can be an effective exercise for burning calories. By engaging multiple muscle groups and increasing your heart rate, this exercise can help you burn calories and aid in weight loss.

The exact number of calories burned by doing alternate heel touchers will depend on factors such as your weight, intensity, and duration of the exercise. To maximize calorie burn, focus on performing the exercise with proper form and adding it to a well-rounded workout routine.

Can Alternate Heel Touchers Help Reduce Belly Fat?

Yes, alternate heel touchers can be effective for reducing belly fat. This exercise targets specific muscles in the abdomen, such as the obliques and rectus abdominis. By engaging these muscles, you can strengthen and tone your core, which can help to reduce belly fat over time.

It's important to note that while alternate heel touchers can contribute to overall fat loss, they should be combined with a balanced diet and other forms of exercise for optimal results.

Is It Safe to Do Alternate Heel Touchers if I Have a Lower Back Injury?

When dealing with a lower back injury, it's important to consider safety precautions before doing any exercise.

Alternate heel touchers can put strain on your lower back, so it may not be safe for you.

It's best to consult with a healthcare professional or a certified trainer who can provide modifications or alternative exercises that will be more suitable for your condition.

How Often Should I Do Alternate Heel Touchers to See Results?

To see results from doing alternate heel touchers, it's important to do them with proper form and maintain consistency.

The effectiveness of this exercise depends on how often you do it. Aim to incorporate alternate heel touchers into your workout routine at least 3-4 times a week.

This frequency will allow your muscles to adapt and strengthen over time. Remember to always follow proper form to maximize the benefits of this exercise.

Can Alternate Heel Touchers Help Improve My Balance and Coordination?

Alternate heel touchers can be effective balance and coordination exercises. By engaging multiple muscle groups and requiring you to shift your weight and maintain stability, they can help improve your overall balance and coordination skills.

Regularly incorporating alternate heel touchers into your workout routine can enhance your proprioception and body awareness, leading to better coordination and stability in various physical activities.

Remember to start slow and gradually increase intensity to maximize the benefits of this exercise.


In conclusion, alternate heel touchers are a highly beneficial exercise for females. By engaging multiple muscle groups, they improve core strength, balance, and flexibility.

It's crucial to maintain proper form and technique throughout the exercise to avoid injury and maximize results. Beginners can modify the exercise by starting with smaller movements and gradually increasing intensity.

Avoid common mistakes such as rushing the movement or collapsing the upper body. Following these tips will help you achieve optimal results from alternate heel touchers.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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