This exercise involves lying on your back with your knees bent and feet flat on the ground. You then reach across your body with one hand to touch the opposite heel, alternating sides. This exercise targets the oblique muscles and can help improve core strength and stability.
Step by step guide:
- Start by lying flat on your back with your knees bent and your feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Engage your core muscles and lift your shoulders off the ground, keeping your lower back pressed into the floor.
- Bring your right hand up to touch your right heel, then lower your shoulder blades back down to the ground.
- Repeat on the other side, bringing your left hand up to touch your left heel.
- Continue alternating sides, keeping your core engaged and your shoulder blades lifted off the ground throughout the exercise.
Tips
Keep your core tight throughout the exercise to maximise its effectiveness and protect your lower back. Avoid pulling on your neck with your hands, and focus on using your core muscles to lift your shoulders. Perform controlled movements and ensure not to force the range of motion.
Benefits
Strengthens the abdominal muscles, particularly the obliques. Improves core stability and increases flexibility in the lower back. Helps reduce lower back pain and enhances overall balance and coordination.
Prevention
It is important not to pull on your neck with your hands or force the movements, as this could cause strain in the cervical area. Maintain control of the movement at all times and avoid arching your lower back. If you experience pain in your back or neck, stop the exercise and reassess your technique.
