Alternate Heel Touchers

How to do the Alternate Heel Touchers

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
3. Now go back slowly to the starting position as you inhale.
4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
5. Continue alternating sides in this manner until all prescribed repetitions are done.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Harder than the Alternate Heel Touchers

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Alternate Heel Touchers with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back

Common questions

What muscles does the Alternate Heel Touchers work?

The Alternate Heel Touchers primarily works the abs. Ab Crunch Machine, Barbell Side Bend, and Bosu Ball Cable Crunch With Side Bends train the same muscle, across 9 equipment types.

What equipment do you need for the Alternate Heel Touchers?

None — the Alternate Heel Touchers is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Barbell Side Bend also need nothing.

Is the Alternate Heel Touchers suitable for beginners?

Yes, the Alternate Heel Touchers is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Alternate Heel Touchers go in a workout?

Late — the Alternate Heel Touchers is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine Cable Seated Crunch Cable Machine