How to do a Heel Taps
- Lie on your back with knees bent and feet flat, close to your hips.
- Curl your shoulders slightly off the floor and hold that crunch.
- Reach one hand down the side to tap your heel, bending at the waist.
- Return to center and reach the other hand to the opposite heel.
- Alternate side to side while keeping your shoulders lifted throughout.
Keep in mind
- Curl the shoulders slightly off the floor and stay there for the whole set.
- Reach side to side from the ribs, not with the arm alone.
- Keep the feet planted close to your hips.
- Keep the neck relaxed — the head stays in line with the chest.
Common mistakes
- Dropping the shoulders between reps — the shoulder blades stay off the floor throughout.
- Reaching with the arm while the torso stays still — bend through the waist.
- Racing — a steady rhythm burns more than a fast one.
Breathing
Breathe out on each reach and keep a steady rhythm.
Take care
If your neck tires before your sides do, rest your head down between rounds rather than pushing through.
Easier and harder
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