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Instructions
- Lie on your back with knees bent and feet flat on the floor
- Keep your arms by your sides with palms facing down
- Lift your upper back slightly off the floor engaging your core
- Reach your hand toward your right heel by bending your torso sideways
- Return to center and repeat to the other side alternating each rep
Technical tips
- Keep lower back pressed into the floor
- Move with controlled side bends, not swinging
- Keep chin slightly tucked and neck relaxed
Breathing tips
- Exhale as you reach toward the heel
- Inhale as you return to the center
- Keep breaths steady and controlled throughout
Medical restrictions
- Avoid if experiencing acute lower back pain
- Not recommended during spinal disc injury recovery
Description
The Heel Tap is a beginner-friendly floor-based core exercise designed to target the abdominal muscles with emphasis on lateral stability and control. It is frequently used in fitness and pilates programs to develop core endurance, waist definition, and trunk control without requiring any equipment. Performed by lifting the upper back slightly off the floor and alternating side-to-side reaches toward each heel, this movement encourages strong engagement of the rectus abdominis while also activating the obliques to stabilize and guide each controlled bend. Heel Taps are an effective option for beginners and intermediates seeking low-impact core work focused on precision and time under tension rather than speed or momentum. They are also commonly included in warm-ups, activation circuits, and bodyweight ab workouts because they reinforce core awareness and help improve pelvic stability. Unlike sit-ups, Heel Taps minimize strain on the lower back when performed correctly and are suitable for individuals needing a safe progression before more advanced rotational or hanging core exercises. Their low joint stress and customizable range of motion make them accessible to most fitness levels while still offering a focused and effective abdominal challenge.
What are the benefits of doing Heel Taps?
Heel Taps strengthen the core, improve lateral stability, and help define the waist by activating both the abs and obliques with controlled low-impact movement.
Is the Heel Tap safe for people with lower back sensitivity?
Yes, Heel Taps are generally safe when the lower back stays pressed into the floor, but anyone with spinal injury or pain should consult a professional before performing them.
What is the most common mistake in Heel Taps?
The most common mistake is lifting the lower back off the floor or swinging the torso instead of performing slow controlled side bends.
How many reps of Heel Taps should I do as a beginner?
Beginners can start with 10 to 15 controlled reps per side, focusing on slow movement and core engagement rather than speed.