I feel like a fish out of water when doing these.

slow down a lil bit u will get the form right

The best exercise for having long arms.

My arms are short, so I'm sad..

Is it normal for people around me to stare at me like this?

Aren't you flapping too quickly?

In the instructions it says hands behind head, but in the example, hands are on the side.

just noticed the same thing. There are a lot on exercises in this app where the instructions and examples don’t match.

Heel Touch Crunch - How to Do, Proper Form, Tips & Alternatives

Doing the Heel Touch Crunch right? Let your AI coach fix your form and build it into a plan made for you.

Beginner

About

For beginners, it is easier to move with your feet pulled close to your body. If you raise your upper body with strength in your neck, not abs, it can cause pain, so make sure to put strength in your abdomen!

How to Heel Touch Crunch

Starting Position

1. Please lie comfortably on the floor with your knees bent.

2. Engage your core and lift your upper body off the floor.

Proper Form

1. Lie down with your knees raised and lift your shoulders off the ground.

2. With your shoulders lifted, reach out with your hand towards one heel.

3. Return to the starting position and reach out with your hand towards the opposite heel.

Breathing Technique

Exhale while placing your hands on your ankles and inhale as you return to the original position.

Muscles Heel Touch Crunch Works

Muscles used

Rectus abdominisThe six-pack muscles running from your lower chest to your pelvis
ObliquesSide, from below the ribs to the pelvis
Transverse abdominisThe deepest core muscle that wraps around your abs

Main muscleLie on your back and reach one hand toward the same side heel. This move works your abs and obliques. Your abs curl your upper body, and your obliques help you bend to the side.

Supporting musclesThe transverse abdominis keeps your lower back on the floor and stabilizes your core so you don’t wobble.

How it should feelFeel your abs tighten as you reach for your heels. Lift with your core, not your neck.

Signs you're offIf you pull your neck or just lift your head, you're using your neck more than your abs. If you swing your body too much, you might lose the burn in your sides.

Remember thisRelax your neck, tighten your abs, and reach your hand toward your heel.

Setting Up for Heel Touch Crunch

Setup orderLay down a long mat

Mat
Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.
How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Heel Touch Crunch

Foot widthLie on the mat with your knees bent and both feet comfortably on the floor.

Where your weight goesKeep your hips and feet on the floor so your body does not slide.

Upper body positionPlace your hands beside your body so they can reach toward your heels.

Why it mattersIf your feet are unstable, your body may shift as you reach side to side.

How to Grip for Heel Touch Crunch

Grip typeDo not hold any handles or equipment; place both hands beside your torso.

Grip widthPlace both hands in the same position on both sides of your torso.

How hard to gripDo not tense your fingers, and do not let your wrists bend.

The Key Point for Heel Touch Crunch

Relax your neck and shoulders, fold your sides, and move your hands toward your heels.

Think of it like thisThe feeling of folding the sides short

Before the fixI shake my body quickly, or tense my neck and shoulders.

After the fixThe sides are alternately tightened, and the strain on the neck is reduced.

Common Mistakes in Heel Touch Crunch

Reaching with tense neck and shoulders
Why it's wrongThis reduces side-ab work and can strain the neck.
How to fix itRelax your neck and shorten your side as you reach.
Lower back lifts too much
Why it's wrongThis releases ab tension and adds lower-back movement.
How to fix itKeep your lower back close to the floor.
Moving too fast
Why it's wrongFast reps reduce side-ab control.
How to fix itPause briefly on each side.