Primary muscles: Abs
Secondary muscles: Obliques, lower back
Equipment: No equipment
Exercise for the opposite muscles: Alternating superman
WINDSHIELD WIPERS INSTRUCTIONS
1. Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle.
2. Rotate the hips to one side, without letting the legs touch the floor.
3. Lift your legs and return to the starting position.
4. Rotate the hips to the opposite side and repeat until set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your body in a T shape with your back flat on the mat, your core engaged and your abs tight. Breathe out as you rotate the hips and lower the legs and keep the movement slow and controlled.
EXERCISE BENEFITS
The windshield wipers exercise requires a tremendous amount of stability and core strength to be properly executed. This is an advanced move that needs practice and appropriate progression. This exercise helps to regain normal range of motion of the hip joint, strengthens and tightens the core and tones the abdominal muscles.
DEMONSTRATION
SETS AND REPS
Before doing windshield wipers improve your core strength with bicycle crunches and straight leg raises. Then start with 1 set of 6 to 8 repetitions and increase the number of sets and reps slowly. To make this exercise more challenging, try doing it with your legs straight and your arms close to your body.
CALORIES BURNED
To calculate the number of calories burned doing windshield wipers, enter your weight and the duration of the exercise:
RELATED CORE EXERCISES
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Reverse crunches
Back extensions
Side plank
Roll up
Leave a Reply
You must be logged in to post a comment.