Heel-Tap
UpdatedTone your abs with Heel-Taps! A simple yet effective exercise to strengthen your core and obliques from home.
The Heel-Tap mainly works the core. No equipment needed: it uses just your bodyweight.
Heel-Tap Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis)
Heel-Tap Variations and Alternatives
How to do the Heel-Tap
Begin by lying on your back with your knees bent and your feet flat on the ground, about hip-width apart. Your arms should be at your sides with your palms facing down.
Lift your shoulders slightly off the ground by contracting your abdominal muscles, keeping your head and neck in a natural and neutral position.
Without moving your torso, reach your right hand down to touch your right heel by flexing your oblique muscles. Your shoulders and head should remain slightly lifted off the ground while performing this motion.
Return to the center starting position and then reach your left hand down to touch your left heel, again using your oblique muscles.
Continue to alternate sides for the desired number of repetitions, maintaining a steady pace without using momentum.
It is important to keep your abs engaged throughout the exercise to protect your lower back and ensure the movement comes from your core, not your neck or arms.
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Heel-Tap FAQs
What muscles does the Heel-Tap work?
The Heel-Tap mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Heel-Tap?
None. The Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What are some Heel-Tap variations and alternatives?
Similar exercises include the Against-Wall 90-Degree Heel-Tap, 90-Degree Heel-Tap, Alternating Toe-Tap Leg Lift and Alternating Side-Kick Heel-Tap Squat.
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