How To Do Alternate Heel Touches / Ankle Touches

Muscle Groups worked: ABS This is a great exercise if..

How To Do Alternate Heel Touches / Ankle Touches

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a Beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Primary muscles: The Abs and obliques are the Primary muscles which are benefited the most by performing the Alternate Heel Touches exercise.

Exercise Instructions:

  1. Lay down on your back on the exercising floor with your knees bent. Place your feet flat and widen then slightly more than than your shoulder-apart-width.
  2. Starting position: Extend your arms towards the downward direction by the side of the body with your palms facing inwards.
  3. While exhaling your breath, crunch your abs in the forward right direction. Try to catch your right ankle with the right extended arm (step 2). Stay there till the count of one.
  4. Now while you’re inhaling your breath, leave the right ankle you caught hold of with your right arm and very slowly move back to the starting position.
  5. Repeat the same for the left side.
  6. Your one rep is complete when you have completed both sides.
  7. Repeat the Alternate Heel Touches exercise.


Alternate Heel Touches Tips:

Try not to lift you’re feet off the ground and keep the bottom of you’re back on the ground.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Alternate Heel Touches. As you progress and become adept, increase your reps and sets. However, avoid over training your abs. Only train your abs three times per week for optimal results.

Consider your entire program and keep your overall volume for abs a little lower than for other larger muscle groups like your back and quads.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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