Heel touches have amazing benefits, and if done properly, this exercise can give you a chiseled look you are aiming for. It is a short exercise, done lying flat on the ground with your knees in the air, targeting the abdominal muscles.
The benefits of heel touches can be felt if it is done in proper form and method. This exercise is very easy for beginners to master with practice and knowledge of the appropriate technique.
6 Amazing Benefits of Heel Touches
Heel Touches is a workout that easily works out the abdominal muscles. The exercise works up the obliques, abs, and lower back muscles. This exercise squeezes the target muscles repetitively.
Heel touches basically consist of lying back with your knees up and shifting from side to side to reach your arms towards your heels.
People who want slim hips and want to lessen their love handles can include heel touches in their workout routine for awesome results. It also reduces back pain and improves posture. From beginners to athletes, people find heel touches to be extremely beneficial.
How to do Heel Touches Properly?
Begin by relaxing your body, taking a deep breath in, and exhaling it. Recline back, with the back flat to the ground, keeping both arms at both sides.
Next, bend your knees, keeping a good distance between your heels and hips. Plant your feet firmly, with the shoulder-width distance between them.
Slowly lift your head and shoulder blades off the mat; this is the starting position. Lean sideways so that the right-hand can stretch out to touch the right heel. Focus on engaging the muscles of the torso, and do not put tension in the neck.
Next, repeat the same movement with your left hand. Lift up and turn sideways to reach out and touch the left heel with your left hand, thereby completing one rep.
Breathe naturally, in the count with the number of repetitions you do. A steady breathing pattern will keep the body relaxed and will keep the tension evenly in your abdomen.
Six Benefits of Heel Touches
1. Works the Oblique Muscles
Alternate heel touches are a great addition to your workout routine if your main target is enhancing your torsal muscles. The obliques are slanting muscles that are present on the side and front of the abdomen.
Most people looking to improve the shape of their abdomen should target the obliques for improvement. The strengthening of these muscles can greatly improve the shape of your torso and define your abs. These muscles extend from the ribs to the hip bones.
2. Increases Core Strength
Core strength refers to the strength that the torso muscles give to the upkeep of posture and balance. It is important to stay upright, have good balance, and perform acrobatic tasks.
Heel touches are a simple exercise that increases your core strength greatly. With proper technique and breathing pattern, heel touches are a good exercise for core strengthening.
Core strength training is very important, from beginner workout enthusiasts to athletes. Maintaining good core strength is important for an overall healthy and fit body. It also reduces the risk of injury in intensive trainers for various sports.
3. Relieves Back Pain
The lower back muscles are worked up in this exercise. The strengthening of the lower back muscles, obliques, and abs, strengthens the whole torso. This increased strength in abdominal muscles can improve posture and thus, relieving you of your back pain.
4. Strengthens Abs
The workout targets your ab muscles, hence improving strength, sturdiness, and agility in them. Heel touches are great for achieving a toned abdomen and sharp abs.
Heel touches work out abdominal muscles like the rectus abdominus, transverse abdominus, and oblique muscles. These define your abs and consist of the core muscles.
5. Better Posture by Strengthening Obliques
Hunching forward, carrying a heavyweight around constantly, sitting hunched at your desk can all cause bad posture. Bad posture not only results in body pain but also makes you appear unconfident, short, and weak.
Heel touches give you not only a lean stomach but also a good posture. Heel touches greatly improve the strength in the middle of your core which holds up the lower back better than before. This reduces back pain, as the posture is corrected now.
6. Engages Upper Back Muscles
This workout effectively works up the upper back muscles, thus further improving posture and body proportions. As you lift up to crunch forward, your whole upper back muscles get engaged, and by the end of the rep, you can feel the muscles relax.
What to Avoid during Heel Touches?
This workout is an easy one for beginners as well, with a low injury rate. But care must be taken to avoid straining or other injuries that can be easily avoided with a little knowledge.
Feeling the tightness primarily in the middle of the core muscles or the torso is very important for good results. The lower back must remain flat on the ground, and the neck must not be under a lot of pressure. It may cause straining.
Keep your body relaxed by breathing in a definite pattern. The focus should be primarily on how the workout is performed rather than the number of times it is repeated.
Pay keen attention to how you move. Do not hunch forward; rather, keep your movements solely in a horizontal line. After each crunch, come back to the starting position, rest, and then move to the next crunch. This ensures that there’s no use of momentum to propel your movements.
Speed can adversely affect the effectiveness of this exercise. The core will not be engaged enough if the movements are fast. Plant your feet firmly, and be precise and slow while completing each rep.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.