90 Degree Heel Touch
The 90 Degree Heel Touch is an effective core exercise that targets the abdominal muscles, primarily the obliques. This exercise gets its name from the position your legs and feet are in during the movement. It can be performed at home or in the gym, and requires no equipment, making it a convenient option for those looking to tone their midsection. Engaging in 90 Degree Heel Touches can help improve your core stability, enhance your posture, and increase overall body strength. This exercise involves lying flat on your back with your legs bent at a 90-degree angle, so it also stretches your lower back and hip muscles. By reaching up and touching your heels with your fingertips, you activate your obliques and promote a twisting/rotational motion that targets the side abdominals. To maximize results, it's important to engage your core throughout the entire movement, keeping your lower back firmly pressed against the ground. Maintaining proper form and control is crucial in order to avoid straining your neck or lower back. Remember to breathe consistently throughout the exercise, exhaling as you reach up and inhaling as you lower yourself back down. While the 90 Degree Heel Touch can be a great addition to your abdominal routine, it's essential to incorporate a well-rounded fitness program that includes cardiovascular exercises, strength training for other muscle groups, and a balanced diet to achieve optimal results. So, get ready to sculpt your midsection and enhance your core strength with the 90 Degree Heel Touch exercise!
- Lie flat on your back with your knees bent and feet flat on the floor.
- Extend your arms straight by your sides, palms facing down.
- Engage your core muscles by pulling your belly button towards your spine.
- Slowly lift your feet off the floor, bringing your legs to a 90-degree angle with your knees stacked directly above your hips.
- Keep your lower back pressed into the floor throughout the exercise.
- Exhale and reach your right hand towards your right heel, while keeping your left arm and shoulder blade on the ground.
- Inhale and return your right arm to the starting position.
- Exhale and reach your left hand towards your left heel, while keeping your right arm and shoulder blade on the ground.
- Inhale and return your left arm to the starting position.
- Repeat the exercise for the desired number of repetitions, alternating between sides.
- Make sure to maintain proper form and avoid straining your neck or back.
Tips & Tricks
- Focus on engaging your core muscles throughout the exercise
- Keep your movements controlled and avoid using momentum
- Breathe steadily throughout the exercise, exhaling as you reach for your heels
- Maintain proper form by keeping your head, neck, and spine in a neutral position
- Avoid overarching your lower back by keeping a slight bend in your knees
- Gradually increase the difficulty by trying to touch your heels without bending your knees too much
- Warm up before performing this exercise to prepare your muscles and joints
- Listen to your body and take breaks if needed to avoid overexertion or injury
- Include this exercise as part of a well-rounded workout routine to target your abdominal muscles
- Stay consistent with your workouts to see improvements in your strength and flexibility