Foot Touch
The foot touch is a bodyweight abdominal exercise performed lying on the back with legs raised. By reaching the hands toward the elevated feet, it creates a full contraction of the rectus abdominis, effectively targeting the upper and lower abs.
How to do it
- Lie on your back with your legs raised vertically toward the ceiling.
- Extend your arms straight up toward your feet.
- Curl your upper body off the ground and reach your hands toward your feet.
- Pause at the top, squeezing your abs.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed gently into the floor.
- Reach your fingertips straight up toward your feet.
- Exhale as you curl your shoulders off the mat.
- Pause briefly at the top of the movement.
- Lower down with control without resting your head fully between reps.
Breathing: Exhale as you curl up toward your feet, and inhale as you lower your upper body back down to the mat.
Common mistakes
- Pulling on your neck with your hands, which can cause strain instead of working your abs.
- Using momentum to swing up, which reduces the work done by your abdominal muscles.
- Holding your breath, which raises blood pressure and makes the exercise harder to sustain.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 seconds
Lose weight
3 sets x 15-20 reps, rest 45 seconds
Build muscle
3 sets x 10-12 reps, rest 60 seconds
Easier, harder & alternatives
Take care if…
- If you have neck or lower back discomfort, ease off or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my neck?
Make sure you are lifting your shoulders using your abdominal muscles rather than pulling your head up with your hands. If needed, support your head gently with one hand.
How many times a week can I do foot touches?
You can safely include core exercises like foot touches 2 to 4 times a week, allowing at least a day of rest between intense sessions.
Should my legs be completely straight?
Keeping your legs mostly straight works well, but a very slight bend at the knee is completely fine if your hamstrings feel tight.