The heel tap exercise is a foundational bodyweight movement designed to strengthen the muscles of the midsection. Performed while lying on the back, it offers a controlled way to engage the abdominal wall. The movement requires maintaining a sustained isometric contraction in the upper abdomen while performing dynamic lateral flexion, or side-bending. Its simplicity makes it highly accessible, requiring no equipment and having a low risk of strain when performed correctly.
Executing the Heel Tap Correctly
To begin the heel tap, lie flat on your back with your knees bent and feet flat on the floor, spaced hip-width apart. Rest your arms straight alongside your body. Engage your core by drawing your naval toward your spine, ensuring your lower back maintains contact with the floor throughout the movement.
From this braced position, initiate a small crunch by gently lifting your head, neck, and shoulders a few inches off the mat. This upper body lift is held isometrically for the duration of the set. The movement involves reaching one hand down toward the heel on the same side of the body, creating a controlled, side-to-side motion.
As you reach, exhale and feel the side of your torso contract, achieving lateral spinal flexion. The goal is to achieve a deep side-bend contraction in the obliques. Inhale as you return your hand toward the center, keeping your shoulders lifted until the set is complete. Alternate sides slowly and deliberately, avoiding momentum to ensure continuous muscular tension.
Primary Muscle Recruitment
The heel tap primarily targets the muscles responsible for lateral flexion in the torso. The oblique muscles are the main movers, consisting of the external and internal obliques. The external oblique on the reaching side is the prime mover, creating the side-bending action of the trunk.
The rectus abdominis, commonly known as the “six-pack” muscle, also plays a significant role. Its upper portion is engaged isometrically to maintain the slight curl of the head and shoulders off the floor. The rectus abdominis also assists the obliques in the lateral flexion motion, building endurance and strength in the midsection.
Secondary Muscle Engagement
Several other muscles are engaged to support and stabilize the body during the heel tap. The transversus abdominis, the deepest layer of the abdominal musculature, is recruited to stabilize the spine and maintain intra-abdominal pressure. This deep bracing action helps prevent the lower back from arching away from the floor.
The muscles of the neck, specifically the sternocleidomastoid and other smaller cervical flexors, are engaged to hold the head and neck in the lifted position. They stabilize the upper spine and maintain the slight crunch. Proper form dictates that the lift comes from the core, not these neck muscles, to avoid undue strain. The serratus anterior, situated on the side of the rib cage, also assists by stabilizing the shoulder blades as the arms reach toward the feet.