How to perform it
- Lie on your back on a mat with your knees bent and your feet supported on the floor.
- Keep your arms extended at your sides and lift your head and shoulders slightly off the floor.
- Engage your abs throughout the movement while keeping your lower back stable.
- Bend your torso laterally to touch one heel with the hand on the same side.
- Return to the center with control and repeat to the opposite side.
- Continue alternating sides without fully relaxing your abs between repetitions.
- Exhale as you touch the heel and inhale as you return to the center.
- Keep the movement short, controlled, and focused on contraction along the side of the abdomen.
What you should feel
Abdominal contraction, especially along the sides. Core activation without excessive tension in the neck or lower back.
Groups mentioned in the description
Exercise questions
Lie on your back on a mat with your knees bent and your feet supported on the floor. Keep your arms extended at your sides and lift your head and shoulders slightly off the floor. Engage your abs throughout the movement while keeping your lower back stable. Bend your torso laterally to touch one heel with the hand on the same side. Return to the center with control and repeat to the opposite side. Continue alternating sides without fully relaxing your abs between repetitions. Exhale as you touch the heel and inhale as you return to the center. Keep the movement short, controlled, and focused on contraction along the side of the abdomen.
Alternating reaching movement that combines mobility and abdominal work while maintaining torso control.
Abdominal contraction, especially along the sides. Core activation without excessive tension in the neck or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.