Itsha.com
Heel Tap exercise guide showing 4 movement steps
Heel Tap exercise guide showing 4 movement steps
Abs4 steps•6s movement guide

Heel Tap exercise image and instructions

See how to do Heel Tap in a clear 4-step exercise image with concise instructions. Focus: obliques.

#abs&core#bilateral#bodyweight#corestabilizers#hipflexors#isolation#obliques#repetition#supineonthefloor
Read the detailed Heel Tap tutorial →

Short instructions

How to do Heel Tap

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Lie on the back with knees bent and feet planted, lightly curl the shoulders from the floor, keep the neck long, and brace the abdomen.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Slide the rib cage sideways to reach one hand toward the same-side heel, then move through center and reach toward the opposite heel.

    Breathing: Exhale on each heel reach and inhale each time you return through center.

  3. 3

    Control the end position

    Keep the pelvis still, shoulders lifted evenly, and the side bend controlled rather than pulling the head forward.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Return through center, lower the shoulders slowly, and reset the neutral head and rib position.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Heel Tap setup, maintain controlled joint alignment, and stop if the movement causes pain.

Keep exploring

Related abs exercise images

View category →
Hanging Leg Raise exercise guide showing 4 movement steps using pull-up station
Abs6s guide

Hanging Leg Raise exercise image

See how to do Hanging Leg Raise in a clear 4-step exercise image with concise instructions. Focus: lower abs using pull-up station.

Focus: Lower abs

Hanging Knee Twist exercise guide showing 4 movement steps using pull-up station
Abs6s guide

Hanging Knee Twist exercise image

See how to do Hanging Knee Twist in a clear 4-step exercise image with concise instructions. Focus: obliques using pull-up station.

Focus: Obliques

Hollow Hold exercise guide showing 4 movement steps
Abs6s guide

Hollow Hold exercise image

See how to do Hollow Hold in a clear 4-step exercise image with concise instructions. Focus: transverse abdominis.

Focus: Transverse abdominis

Flutter Kick exercise guide showing 4 movement steps
Abs6s guide

Flutter Kick exercise image

See how to do Flutter Kick in a clear 4-step exercise image with concise instructions. Focus: lower abs.

Focus: Lower abs

Lying Leg Raise exercise guide showing 4 movement steps
Abs6s guide

Lying Leg Raise exercise image

See how to do Lying Leg Raise in a clear 4-step exercise image with concise instructions. Focus: lower abs.

Focus: Lower abs

Decline Crunch exercise guide showing 4 movement steps using decline bench
Abs6s guide

Decline Crunch exercise image

See how to do Decline Crunch in a clear 4-step exercise image with concise instructions. Focus: upper abs using decline bench.

Focus: Upper abs