Core Exercises, 1 of 4: Crunch and Touch Heels


The Foundation for Fitness in the new year begins with an appointment with your physician to assess your overall health relative to your capabilities, as to whether you can increase the frequency, intensity, and volume of an existing exercise program, or for beginners, who’ve made a commitment to take back ownership of their health.

From a biomechanical standpoint, a good place to start is the CORE – composed of 29 muscles, that work synergistically together to help protect your spine. The core is the transition point, where power is maintained or lost between extremities.

Crunch and Touch Heels:

Lie down on your back, feet flat on the floor, and heels aligned with the front of your knees. Contract your abdominal muscles – keeping your low back in contact with the floor. Then, tuck your chin and crunch up – until you can tap the back of your heels with your hands. Move slowly back down and repeat. Keep your core engaged during the movement. Exhale on the way up and inhale going back. Try 10-15 heel touches.

Variation: Bring the knees toward the chest lifting the hips off the floor, while wrapping the arms around both knees. Exhale coming up and inhale on the way back down.