Alternate Heel Touchers
- Primary musclesAbs
- EquipmentBody Only
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Phase 1 -
02Phase 2 -
03Phase 3
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Alternate Heel Touchers".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie on the floor with the knees bent and the feet on the floor around 18–24 inches apart. Your arms should be extended by your side. This will be your starting position.
Crunch over your torso forward and up about 3–4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
Now go back slowly to the starting position as you inhale.
Now crunch over your torso forward and up around 3–4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
Continue alternating sides in this manner until all prescribed repetitions are done.
Variations: None
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.