5 Steps To Do The Heel Touch Workout

by Toluwani Oyesola July 3, 2021

Heel touch is a bodyweight calisthenics and Pilates exercise that targets mainly the abs. This type of workout is meant for people that are in the intermediate fitness level.

Muscles Activated During Heel Touch

Abdominals (Transverse abdominis, Rectus Abdominis).

Obliques (External Oblique, Internal Oblique).

Shoulder ( Deltoid, Pectoralis Major, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis ).

How to Perform Heel Touch

These are the steps to perform a standard heel touch

Step 1: Lay down with your back flat on the mat/rug and your knees bent. your knees should be hip-width apart and your feet flat on the ground.

Step 2: Straighten your arms and place them by your side, raise your shoulders slightly off the mat.

Step 3: Tighten your abs, use them to rotate your right hand to touch your right heel and back up.

Step 4: Use your abs to rotate your left hand to touch your left heel and back up.

Step 5: Keep alternating between your left and right hands. Do 10 reps per hand or as much as you want.

Benefits of Heel Touch

Obliques: Doing heel touch regularly helps to strengthen the obliques muscles which in turn helps to tighten the side ab wall.

Core: It helps to strengthen and tone the ab muscles and also build overall core strength.

Back: It helps to strengthen the muscles in the upper back while they are lifted up.

Posture: Heel touch can help in improving the body's posture.

Cons of Wrong Posture

Neck Ache: If the head is not placed in a neutral position, during the workout it can result in ache around the neck joints.

Back Pain: Arching the back while doing this exercise may lead to back ache.

On your next core workout, add heel touch to workout routine to challenge yourself. Ensure your abs is held tight throughout the set and don't forget to breathe.