Alternate Heel Touchers

Execution

1. Brace your core and lift your shoulder blades just a fist-height off the floor, holding that slight curl for the whole set.
2. Exhale and reach your right hand to the side to touch your right heel.
3. Inhale and return to center without letting your shoulders drop back to the floor.
4. Exhale and reach your left hand to touch your left heel.
5. Keep alternating sides, holding your lower back pressed flat against the floor throughout.

Quick cues

• Shoulders stay off the floor.
• Low back pressed flat into the mat.
• Reach with the ribs, not the neck.
• Exhale right at the touch.

Common faults

• Fault: Letting the shoulders drop back to the floor between reaches

  Fix: Hold the shoulder curl constant for the whole set and let only the ribs bend side to side.

• Fault: The hand sliding along the floor toward the heel while the ribs never side-bend

  Fix: Side-bend the ribs toward that hip so the hand reaches the heel on its own; if it still falls short, walk that foot closer to your glutes.

• Fault: The lower back arching up off the floor

  Fix: Shorten the reach and brace the lower abs before each touch.

• Fault: Counting only one side as a rep, so the total quietly doubles

  Fix: Count one left-right pair as one rep so the logged volume stays accurate.