Exercise Guide

Heel Tap

Lying with knees bent, crunching side to side to tap each heel. Simple side-bending work for the obliques.

BeginnerStrengthPullIsolation
Form
Heel Tap - Start position
Start
Heel Tap - Mid position
Mid
Heel Tap - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

Category

Strength

Force

Pull

Mechanic

Isolation

How to Perform
  1. 1

    Lie on your back with your knees bent and your feet flat, heels close to your backside.

  2. 2

    Lift your shoulder blades slightly off the floor and hold them there.

  3. 3

    Reach your right hand down to tap your right heel by bending sideways at the waist.

  4. 4

    Return through the middle and tap the left heel.

Tips
  • ★Keep the shoulders off the floor for the whole set rather than resetting between taps.
  • ★Bend sideways rather than sliding your whole body across the mat.
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