Heel Tap 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Heel Tap is a bodyweight exercise that primarily targets the abs while also engaging the obliques as secondary muscles. It involves lying on the floor with knees bent and feet flat, lifting the head and upper back off the ground, and alternating side-to-side crunches to tap each heel with the corresponding hand. This movement strengthens the core, improves abdominal endurance, and enhances oblique activation without the need for any equipment.
How to Perform
Lie on your back with knees bent and feet planted firmly on the floor.
Position your arms alongside your body, keep your spine neutral, and direct your knees toward the ceiling.
Inhale, tighten your abdominal muscles, and lift your head and upper back slightly off the floor.
Twist your torso to the right, reaching your right hand toward your right heel.
After touching your heel, return your torso to the center and exhale.
Inhale again, twist to the left, and tap your left heel with your hand.
Return to the starting position and continue alternating sides for the duration of the set, maintaining control and steady breathing.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maximize ab activation.
Avoid pulling on your neck; use your abs to lift your upper body.
Move in a controlled manner rather than rushing through reps.
Focus on fully twisting your torso to engage the obliques.
Keep your lower back pressed lightly into the floor to prevent strain.
Maintain steady breathing, exhaling during the crunch and inhaling when returning.
Ensure your knees stay pointing toward the ceiling and do not flare outward.
Tap the heels lightly to avoid overextending your range of motion.
Perform the exercise slowly if your obliques or abs are fatigued.
Engage your obliques consciously to prevent the dominant side from doing most of the work.
How Not to Perform
Don’t pull on your neck or head with your hands.
Don’t use momentum to swing your torso side to side.
Don’t lift your lower back off the floor.
Don’t let your knees splay outward; keep them aligned toward the ceiling.
Don’t hold your breath; maintain steady breathing throughout.
Don’t rush the movement; perform each rep in a controlled manner.
Don’t overreach beyond your natural range of motion.
Don’t let one side dominate; engage both obliques equally.
Don’t arch your back; keep your spine neutral.
Don’t relax your core between reps; keep abs engaged at all times.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
