Alternate Heel Touchers – Video Exercise Guide & Tips

Alternate Heel Touchers - Video Exercise Guide & Tips

Are you searching for a bodyweight exercise to shape your abs and obliques? Alternate Heel Touchers, also known as lying oblique reach, can be an excellent choice. This blog post offers step-by-step instructions and helpful tips to ensure you perform this exercise with correct technique for maximum results.

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Key Takeaways

  • Alternate Heel Touchers are a bodyweight exercise that targets and tones the obliques and abs.
  • This exercise can be done at home with no equipment required, making it convenient for anyone.
  • By incorporating proper form, breathing technique, and gradually increasing sets and reps, you can maximize the effectiveness of this exercise for stronger obliques and abs.

Alternate Heel Touchers Instructions

Start by laying down on an exercise mat with your back flat and knees bent. Have your feet placed flat on the ground about shoulder-width apart. Extend both hands to the sides at shoulder level, keeping them in line with the body throughout the workout for safety.

Now begin this core-targeting bodyweight exercise known as Alternate Heel Touchers or lying oblique reach.

Turn your right upper body towards left heel while keeping contralateral shoulder blade off the mat, follow by reaching out for it using right hand without moving lower half of body.

Return to neutral position before repeating same movement on other side – that’s a complete rep! Make sure not to strain neck during exercises; instead focus on engaging sixpack muscles and obliques during each oblique reach.

Proper Form and Breathing Technique

Maintaining proper form and using the correct breathing technique are essential for getting maximum results from alternate heel touchers. To start, lie on your back with your knees bent and feet flat on the ground shoulder-width apart.

Place your hands behind your head, keeping your elbows out to the sides. As you perform the exercise, make sure to keep your back flat against the mat and avoid lifting it off the ground.

This will engage your core muscles more effectively.

In terms of breathing, remember to exhale as you reach towards one heel with the opposite hand, and inhale as you return to the starting position. This coordinated breath pattern not only helps activate your deep core muscles but also facilitates a smoother movement throughout each repetition.

By focusing on proper form and mastering your breathing technique, you can optimize the effectiveness of alternate heel touchers for strengthening your obliques and abs.

Benefits of Alternate Heel Touchers

Alternate heel touchers target the obliques and abs, can be done at home, and improve balance and core strength. Read on to discover how this exercise can help you achieve maximum results in your fitness routine.

Targets obliques and abs

Alternate Heel Touchers are a highly effective exercise for targeting and toning your obliques and abs. By engaging these core muscles, you can strengthen them and work towards achieving those defined six-pack muscles.

This exercise specifically targets the sides of your waist (obliques) as well as the front abdominal muscles (rectus abdominis), giving you a comprehensive workout for your entire core area.

Incorporating Alternate Heel Touchers into your fitness routine can help improve both the strength and appearance of your midsection.

Can be done at home

Alternate heel touchers are a versatile exercise that can be done in the comfort of your own home. You don’t need any fancy equipment or a gym membership to perform this workout. All you need is an exercise mat and enough space to lie down comfortably.

This makes it convenient for those who prefer working out at home or have busy schedules that make it difficult to go to the gym. By incorporating alternate heel touchers into your routine, you can strengthen your obliques and abs while improving balance and core strength.

So why not give it a try in the convenience of your own home?.

Can improve balance and core strength

Alternate Heel Touchers are an excellent exercise that can help improve balance and core strength. By engaging the muscles in your abs, obliques, and lower back, this bodyweight exercise challenges your stability while targeting key muscle groups.

Performing Alternate Heel Touchers regularly can not only strengthen your core but also enhance your overall balance and coordination. This exercise is a great addition to any fitness routine and can be easily done at home with no equipment required.

Incorporating Alternate Heel Touchers into your workout regimen will help you develop a stronger core and improve your overall physical fitness.

Sets and Reps

Performing the alternate heel touchers exercise is all about finding the right balance between sets and reps. Start by doing 2 to 3 sets of 10 to 15 repetitions on each side. You can gradually increase the number of sets and reps as you build strength and endurance.

Aim for a total of 3 to 4 sets with 15 to 20 reps per set for maximum results. Remember, it’s important to listen to your body and take breaks if needed. By properly challenging yourself with sets and reps, you’ll be able to effectively engage your obliques and abs while also improving your core strength.

To intensify this exercise, you can also try incorporating different variations or adding weights for an extra challenge. This will help target your muscles from various angles and make your workout more dynamic.

Don’t forget to maintain proper form throughout each repetition – keep your back flat on the ground, knees bent, feet flat shoulder-width apart, and focus on engaging the correct muscles with each heel tap movement.

With consistent practice and gradual progression in sets and reps, you’ll be well on your way to achieving stronger obliques, abs, and overall core strength.

Helpful Tips and Variations

To ensure proper form and prevent strain, it is important to keep the back flat and engage the core throughout the exercise. Additionally, beginners can modify this exercise by performing heel taps instead of reaching for the heels, while advanced individuals can add weights to increase intensity.


To ensure a safe and effective workout, there are a few precautions to keep in mind when performing alternate heel touchers. First, if you have any back or neck issues, it’s important to consult with a healthcare professional before attempting this exercise.

Additionally, always start with proper form and listen to your body throughout the movement. If you experience any pain or discomfort, stop immediately. Finally, avoid jerking or twisting motions during the exercise to prevent injury.

By taking these precautions, you can maximize the benefits of alternate heel touchers while minimizing the risk of injury.

Modification for beginners

For beginners, it’s important to start with a modified version of Alternate Heel Touchers. Instead of lying flat on your back, you can prop yourself up onto your elbows or use a small pillow for support.

This will reduce the strain on your lower back and make the exercise more manageable. It’s also helpful to focus on maintaining proper form by keeping your core engaged and not letting your shoulders lift off the mat.

As you get stronger and more comfortable with the movement, you can gradually increase the intensity by lowering yourself closer to the ground and performing full heel touches. Remember to listen to your body and only progress when you feel ready.

Advanced variation with weights

To take your alternate heel touchers to the next level, you can add some extra resistance by using weights. By holding dumbbells or kettlebells in your hands while performing the exercise, you’ll challenge your core muscles even more and increase the intensity of your workout.

Start with a lighter weight that you can comfortably lift and gradually increase as you get stronger. Be sure to maintain proper form throughout the exercise, keeping your back flat on the mat and engaging your abs as you reach for each heel.

This advanced variation with weights will help you build strength and definition in your obliques and abs, taking your fitness routine up a notch.

In addition to targeting those six-pack muscles, this advanced version also helps improve balance and overall core strength. The added resistance from the weights forces your muscles to work harder, leading to maximum results.

Video demonstration

Watch the video demonstration to see how to properly perform alternate heel touchers. This visual guide will show you the correct technique and form for maximum results. Follow along with the instructor as they demonstrate step-by-step instructions, ensuring that your back is flat on the exercise mat, knees are bent, and feet are flat on the ground shoulder-width apart.

Pay attention to the proper breathing technique and engage your obliques and abs as you reach for your heels with alternating hands. Incorporate this bodyweight exercise into your fitness routine for a challenging core workout that targets your oblique muscles and strengthens your abs.


Incorporating alternate heel touchers into your core workout routine can help strengthen and target your obliques and abs. This bodyweight exercise can be easily done at home, making it convenient for anyone looking to improve their fitness level.

Check out the video exercise guide for a step-by-step demonstration and start reaping the benefits of alternate heel touchers today!


1. What are Alternate Heel Touchers in the exercise guide?

Alternate Heel Touchers, featured in our video exercise guide, is an abdominal and oblique exercise that strengthens your core muscles.

2. How can Alternate Heel Touchers benefit my fitness routine?

Incorporating Alternate Heel Touchers into your bodyweight workouts can enhance rectus abdominis strength and improve overall physical fitness.

3. Can I do the Alternate Heel Toucher exercises on a mat?

Absolutely! Mat exercises like the Alternate Heel Toucher are excellent for bodyweight workouts targeting core strength training.

4. How does this variation of an abdominal exercise differ from typical crunches?

Unlike traditional crunches, the Alternate Heel Toucher targets both your rectus abdominis and obliques providing more comprehensive core strengthening during your workout.

5. Are there any tips for doing heel touchers correctly?

Our Video Exercise Guide provides step-by-step instructions to ensure you perform heel touchers efficiently while maintaining correct form and minimizing risk of injury during your ab exercises routine.

6. Is it essential to maintain a shoulder-width distance while performing these exercises?

Yes, keeping a shoulder-width apart stance helps align your body properly, enabling effective abdominal muscle engagement throughout this exercise.

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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