Ankle Touch

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Lie on your back on a mat with knees bent and feet flat on the floor. Position your heels close enough that you can comfortably reach toward them without your hips lifting. Keep your arms by your sides and your head/shoulders ready to lift slightly off the mat.

Starting Position

Set your feet about hip-width apart and your knees bent roughly 90 degrees. Brace your core by gently drawing your ribs down toward your pelvis. Keep your low back lightly pressed into the floor (neutral to slightly posterior pelvic tilt). Lift your head and shoulders just off the mat so your abs are engaged, and keep your chin slightly tucked.

Execution

Exhale and reach your right hand toward your right heel by crunching and sliding your ribcage toward that side. Keep your hips mostly still and avoid pulling with your neck. Return to center under control, then reach your left hand toward your left heel. Continue alternating side to side in a smooth rhythm, maintaining constant tension through your obliques and upper abs. Aim for controlled, small-range movement—focus on the squeeze, not speed.

Tips on doing this exercise

Core endurance/conditioning: 2–4 sets of 20–40 total touches

Hypertrophy/oblique emphasis: 3–4 sets of 12–20 touches per side (slow tempo)

Beginner: 2–3 sets of 10–15 touches per side with rest as needed
Rest 30–60 seconds between sets.

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Common Mistakes

Pulling on the neck or leading with the head instead of the ribs

Letting the shoulders collapse back to the floor between reps (losing tension)

Over-rotating or lifting the hips off the ground

Arching the low back or flaring the ribs

Rushing and turning it into a momentum-based side swing

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Recommended Ranges

Recommended Sets and Repetitions:At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:

For core activation and flexibility, aim for 10-15 repetitions per side and perform 2-3 sets.
For increased core strength and endurance, focus on 6-8 repetitions per side and perform 3-4 sets.

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