Core
Heel Touches
A floor-based core exercise designed to isolate the side abdominals and improve functional spinal stability.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your knees bent and feet planted hip-width apart.
Place your arms straight by your sides with your palms facing inward or toward the floor.
Lift your head and shoulders slightly off the mat to engage your upper abdominals and maintain a neutral neck.
Exhale as you reach your right hand toward your right heel by crunching laterally to the side.
Inhale as you return to the center position while keeping your shoulder blades elevated off the ground.
Repeat the lateral movement on the left side, reaching your left hand toward your left heel to complete one repetition.
Maintain a steady rhythm and keep your lower back pressed firmly into the floor throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Tugging on the neck or tucking the chin too aggressively toward the chest.
- Allowing the lower back to arch or lose contact with the floor.
- Moving too quickly and relying on momentum rather than controlled muscle contraction.
- Resting the shoulder blades on the mat between repetitions.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.