Some exercises and workouts are easier said than done. The same rings true for one of the best core movements. Windshield wipers may seem fairly easy, but wait until you drop down and attempt to do them on your own. Let's take a look at how it’s done.
Windshield Wiper Exercise
Start by lying on your back on the ground
Place both arms straight out to your sides with your palms facing down (your body will be in a T position)
Keep your arms on the ground for the entire exercise
Raise both legs up to a 90-degree angle with your heels facing the ceiling
This is the starting position
Engage your core, draw your belly button towards your spine
Your lower back should always remain in contact with the floor, not arched
Keeping your legs together, slowly lower them down to your right side
Hold just before your legs touch the floor, then slowly return to the starting position (center)
Immediately repeat on the left side
Return back to the starting position (center)
That is one repetition
Pro Tip: The slower you go with this exercise, the longer your muscles will be under tension, and the better overall results you will see.
Caution: If you have lower back pain or an injury, do not perform windshield wipers as this may further aggravate it.
Movement Key Points
Here are some key points to focus on when you are performing windshield wipers:
Engage the core
Keep arms and palms down on the ground
Legs should be at 90 degrees
Back is flat, not arched
Keep head on floor looking up
Breathe out to lower legs
Breathe in to raise legs
Perform 3 - 6 sets
6 - 15 repetitions on each side
Rest 30 - 45 seconds between sets
Form and Function
When performed properly, windshield wipers are the perfect exercise to target your entire core. Incorporating them into your workout routine will give you the toned abs you want, and they’re a great alternative to classic sit-ups.
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