90 Degree Alternate Heel Touch

90 Degree Alternate Heel Touch

The 90 Degree Alternate Heel Touch is a dynamic core exercise that targets the obliques, abs, and hip flexors. It is an excellent choice for individuals looking to strengthen their core and improve overall stability. This exercise involves lying on your back with your knees bent and feet flat on the ground. The movement consists of reaching towards your heels with your hands while keeping your head and shoulders lifted off the ground. The 90 Degree Alternate Heel Touch is highly effective in engaging the muscles of the core due to the rotational movement involved. By reaching towards the heels, you are effectively targeting the oblique muscles on the sides of your abdomen, helping to tone and define this area. Furthermore, the exercise also engages the abs and hip flexors, providing an all-around workout for your core. To maximize the benefits of the 90 Degree Alternate Heel Touch, it is important to maintain proper form throughout the exercise. Keep your core engaged and avoid pulling on your neck or using momentum to reach for your heels. Focus on controlled movements and feel the contraction in your abdominal muscles as you perform the exercise. As with any exercise, start with lighter repetitions and gradually increase the intensity as your core strength improves. Incorporating the 90 Degree Alternate Heel Touch into your workout routine can contribute to improved core strength and stability. Remember to combine it with a well-rounded fitness regimen that includes cardio exercises, resistance training, and adequate rest and recovery. By consistently challenging your core with exercises like the 90 Degree Alternate Heel Touch, you can enjoy a stronger, healthier body. So, let's get those abs firing and start reaching for those heels!


  • Lie flat on your back with your knees bent and feet planted firmly on the ground, hip-width apart.
  • Place your arms straight by your sides, palms facing down.
  • Engage your core muscles and lift both your head and shoulders off the ground, keeping your neck relaxed.
  • Slowly raise your right hand towards your right heel, while simultaneously lifting your left leg off the ground.
  • Reach as close as possible to your heel with your hand without straining.
  • Hold the position briefly, ensuring you contract your abdominal muscles.
  • Slowly lower your hand and leg back to the starting position.
  • Repeat the movement on the opposite side, raising your left hand towards your left heel while lifting your right leg.
  • Continue alternating sides for the desired number of reps or time.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on your core muscles throughout the exercise.
  • Engage your obliques by actively reaching for your heels.
  • Maintain a controlled and steady pace throughout the movement.
  • Keep your lower back pressed against the floor to prevent unnecessary strain.
  • Breathe steadily and do not hold your breath.
  • Keep your neck relaxed and avoid straining it.
  • If you feel any pain or discomfort, stop and consult a professional.
  • Incorporate this exercise into a well-rounded fitness routine for optimal results.
  • Stay consistent and aim for gradual progress over time.
  • Fuel your body with nutritious foods to support your workouts.


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