90 Degree Heel Touch
Exercise Profile
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Introduction to the 90 Degree Heel Touch
The 90 Degree Heel Touch is a beneficial exercise that primarily targets the abdominal muscles, helping to strengthen and tone them for improved core stability. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's ability. Someone would want to do this exercise not only to enhance their core strength and stability, but also to improve their overall posture, reduce back pain, and increase their body's functional movement.
Performing the: A Step-by-Step Tutorial 90 Degree Heel Touch
- Extend your arms to your sides, keeping your palms facing down.
- While keeping your arms straight, crunch up and reach your right hand towards your right heel, then return to the starting position.
- Repeat the same movement with your left hand reaching towards your left heel.
- Continue alternating sides for your desired number of repetitions, ensuring your abdominals remain engaged throughout the exercise.
Tips for Performing 90 Degree Heel Touch
- Controlled Movement: The key to performing this exercise effectively is to maintain controlled movement. Avoid swinging your body or using momentum to reach your heels, as this can lead to back strain or other injuries. Instead, engage your abdominal muscles to slowly move your upper body from side to side.
- Keep Your Eyes Up: One common mistake is to look down at your heels as you touch them. This can strain your neck. Instead, keep your eyes focused on the ceiling throughout the exercise. This will help maintain proper alignment and prevent neck strain.
- Breathe Properly: Remember to breathe in as you return to the center and breathe out as you reach for your heel. Proper breathing not only helps you maintain a rhythm, but also ensures that
90 Degree Heel Touch FAQs
Can beginners do the 90 Degree Heel Touch?
Yes, beginners can definitely do the 90 Degree Heel Touch exercise. It is a simple and effective exercise that targets the abdominal muscles. However, like with any exercise, it's important to start slow and ensure proper form to avoid any potential injuries. If any discomfort or pain is felt during the exercise, it should be stopped immediately. Consulting a fitness professional or trainer for guidance when starting out can also be beneficial.
What are common variations of the 90 Degree Heel Touch?
- The Reverse Heel Touch: This involves lying on your stomach instead of your back, and reaching your hands back to touch your heels.
- The Seated Heel Touch: In this variation, you sit on the floor with your legs extended and lean forward to touch your heels.
- The Elevated Heel Touch: This is done by elevating your feet on a step or bench and reaching to touch your heels.
- The Resistance Band Heel Touch: Adding a resistance band around your ankles can increase the difficulty and effectiveness of the exercise.
What are good complementing exercises for the 90 Degree Heel Touch?
- Russian Twists: This exercise complements the 90 Degree Heel Touch by also focusing on your oblique muscles, which are used when you're reaching towards your heels in the latter exercise, but with added rotational movement to enhance core strength.
- Plank: While the 90 Degree Heel Touch focuses on your side abs, the Plank helps strengthen your entire core, including your back and hip muscles, providing a more comprehensive workout that complements the targeted approach of the Heel Touch.
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