Heel Slide

  • Do this with just your socks on, or with a towel underneath your shoes on a hardwood-type floor. Roll a small towel and place it under the nape of your neck for cervical support. Lay in hooklying position.

  • Engage your TVA pulling your abs towards your back, then lift your toes and slide your heels away from your hips without letting your abs push towards the ceiling. Just before your legs straighten and your lower back has to arch, return your legs to starting position.

  • A slippery floor with your socks on, or a towel under your heels, will help to execute properly.

  • Abdominals 

  • Rectus abdominis, transversus abdominis

  • TIP: Think of a piece of tissue paper that you do not want to tear being under your heels so that you do not bear down on it/the floor too hard.

Variations for Heel Slide

  • Tva Pull

    This exercise will help you to connect with your deepest layer of abdominal muscle, the support for good posture and a healthy back.

  • The 100s

    Keep your feet flat on the floor if you are a beginner to the exercise in order to concentrate on proper breathing and spinal alignment.

  • Supine Hip Hinge

    This is a challenging exercise that everyone can do to a certain extent. It strengthens the deepest abdominal layer to help achieve good posture and lean abdominals.

  • Sphinx

    This is an effective way to train the abs without laying down on your back, so is especially effective for those who get dizzy easily.

  • Dead Bug

    Dead bug builds deep abdominal strength in an isometric manner.

  • Birddog

    This is a great exercise to work your posture and core muscles but without extensive strain.

  • Advanced Heel Slide

    Once you have mastered the heel slide, try this exercise to take your strength to the next level.

  • Advanced Birddog

    If you have mastered intermediate birddog, do this advanced level of birddog.


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