Heel Taps
Complete guide to Heel Taps. Learn proper form, technique, and execution. Targets Waist — Abdominals, Obliques. Requires none. Step-by-step instructions and expert tips.
How to Perform Heel Taps
Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
Lift your shoulders slightly off the floor and place your arms at your sides.
Engage your abs and take a breath.
Reach your right hand down to tap your right heel by crunching sideways, exhaling as you do.
Return to center and immediately reach your left hand to tap your left heel.
Keep alternating sides, breathing steadily throughout.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |