Videos
Instructions
- Lie flat on your back with arms extended to the sides for stability.
- Raise your legs to a 90-degree angle with knees bent or straight depending on level.
- Slowly rotate your legs to one side, keeping shoulders flat on the floor.
- Control the movement and return legs to the starting position.
- Repeat on the opposite side in a smooth, controlled motion.
Technical tips
- Keep shoulders pressed to the ground.
- Move slowly to engage the core and avoid momentum.
- Do not let feet touch the floor during repetitions.
- Maintain core tightness throughout the movement.
Breathing tips
- Inhale as you lower your legs to the side.
- Exhale as you bring your legs back to the center.
Medical restrictions
- Lower back injuries
- Herniated discs
- Hip joint pain
Description
The Windshield Wipers exercise is a dynamic core-strengthening movement that targets the abdominal muscles, particularly the obliques, while also engaging the lower back for stability. Performed on the floor without equipment, this exercise requires control, coordination, and core strength, making it suitable for intermediate practitioners who want to challenge their rotational stability. By rotating the legs from side to side in a controlled arc, the exercise mimics the motion of windshield wipers, forcing the core muscles to resist gravity and stabilize the spine. This not only develops stronger obliques but also improves balance, mobility, and functional rotational strength, which is crucial for athletic performance and everyday movements that involve twisting or turning. Windshield Wipers also help build spinal stability, which may reduce the risk of lower back discomfort when performed with correct form. The movement can be modified by keeping the knees bent for beginners or performed with straight legs for advanced difficulty. Regular inclusion of this exercise in a training program supports a stronger core, improved posture, and greater injury prevention by enhancing the body’s ability to handle rotational forces.
What muscles do Windshield Wipers work?
Windshield Wipers primarily target the abs, especially the external obliques, while also engaging the lower back for stability.
What is the most common mistake in Windshield Wipers?
The most common mistake is using momentum instead of controlled movement, which reduces core activation and increases strain on the lower back.
Are Windshield Wipers safe for the lower back?
Windshield Wipers are safe when performed with proper form, but individuals with lower back injuries or herniated discs should avoid them or consult a professional first.
What are the benefits of doing Windshield Wipers?
Windshield Wipers build core strength, improve rotational stability, enhance mobility, and support better posture and athletic performance.
How do Hanging Windshield Wipers compare to lying Windshield Wipers?
Hanging Windshield Wipers are more advanced and demand greater core strength and grip, while lying Windshield Wipers are more accessible and place less strain on the lower back.