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Waist · Body Weight
Heel Touches
Heel Touches is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Hip Flexors · Iliopsoas
How to do Heel Touches
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Position your arms along your sides with your palms facing down.
- Lift your shoulders slightly off the floor, engaging your core and keeping your neck relaxed.
- Reach your right hand towards your right heel, bending your torso to the side. Return to the center and then reach your left hand towards your left heel.
- Alternate sides in a controlled manner, maintaining the contraction in your core throughout the exercise. Repeat for the desired number of repetitions.
Form tips
- Move slowly and with control to maximize the effectiveness of the exercise and prevent injury.
- Focus on steady breathing, exhaling as you reach towards your heel and inhaling as you return to the center.
- Ensure your lower back remains pressed into the floor to prevent strain.
Heel Touches alternatives
More abs exercises
Heel Touches FAQ
What muscles does Heel Touches work?
Heel Touches mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors work as secondary muscles.
What equipment do you need for Heel Touches?
None. Heel Touches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Heel Touches should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Heel Touches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Heel Touches burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Heel Touches?
Other exercises for the abs include Med Ball Toe Touches, Crunch (On Stability Ball), Crunch (Legs on Stability Ball) and Dumbbell Overhead Side Bend.
For developers
Use Heel Touches in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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