Strength · Beginner

Alternate Heel Touchers

You lie on your back with knees bent and reach side to side to touch each heel, one at a time. This targets the obliques — the muscles along the sides of your abdomen — without putting any strain on your neck or lower back. It's a gentle, controlled way to build core stability that supports everyday movements like reaching, twisting, and getting up from a chair.

1. 01

   Lie on your back with your knees bent and feet flat on the floor, about 18 to 24 inches apart.

2. 02

   Rest your arms straight down by your sides, palms facing inward toward your legs.

3. 03

   Press your lower back gently into the floor so there's no gap between your spine and the ground.

4. 04

   Lift your head and shoulders just 3 to 4 inches off the floor — think of it as a small crunch, not a full sit-up.

5. 05

   Slide your right hand toward your right heel, reaching until your fingertips touch it, then hold for one second.

6. 06

   Return to center, then immediately slide your left hand toward your left heel and hold for one second.

7. 07

   Breathe out as you reach to each side, breathe in as you return to center.

8. 08

   Keep the movement slow and deliberate — let your side muscles do the work, not momentum.

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  Lifting too high off the floor — if your neck feels strained, you're coming up too far; only your head and upper shoulders should leave the ground.

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  Pulling on your neck with your chin — your hands should stay at your sides, not behind your head; if your neck aches, you're using it instead of your abs.

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  Rocking your hips side to side — your lower body should stay still; if your feet are lifting or shifting, slow down and shorten your reach.

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  Rushing through the reps — if you can't feel a gentle squeeze along the side of your torso, you're moving too fast to get the benefit.

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  Holding your breath — if you feel your face getting red or tense, remind yourself to exhale on each reach.