A Complete Guide To The Windshield Wipers Exercise

The windshield wipers exercise is what would result if Russian twists and leg lifts had a baby. In addition to working your obliques like Russian twists, this extraordinarily challenging core workout also calls for the power and control needed for an isometric hold similar to leg lifts.

Some of the fundamental abdominal exercises are sit-ups and crunches, but after you master them, they grow old and dull. When this happens try the windshield wipers workout if you want to push yourself and want a more difficult ab exercise.

It requires greater core strength, utilizes the obliques, and can help to define your abs. Reaching your obliques, or the muscles that run along the sides of your core can be challenging. The windshield wipers exercise can greatly help in this situation.

The best aspect is that it can be done at home and doesn’t require any special equipment.

 

What Is The Windshield Wipers Exercise

The windshield wipers exercise is an ab workout done lying down that demands you to move your legs from side to side without contacting the floor. When executed correctly, the action resembles, you guessed it, windshield wipers’ back-and-forth motion.

There are many benefits that’ll come from doing this exercise;

– Enhances muscular strength: It is regarded as a sort of resistance exercise that could build stronger legs, back and core muscles. If done carefully it also provides the muscles a terrific stretch while providing a bit of eccentric and concentric movement.

– Helps with weight loss: Performing this exercise requires a lot of energy. As a result, it promotes greater weight loss by burning calories. Especially the hanging variant that’ll be explained later in this article.

– Makes you feel happier: A workout using the windshield wipers exercise creates feel-good chemicals that lift the mood, much like other forms of exercise.

– Better sleep quality: It also enhances sleep quality, which has further advantages for general health.

– Prevents back pain: One of the main advantages of the windshield wiper exercise is that it strengthens the core and that includes your back. It may be included in a back-exercise routine to help prevent or lessens back discomfort. Especially while doing the hanging variant (explained later in this article) as it could also help decompress your back while strengthening your core.

– Better balance and coordination: This exercise also improves balance and coordination, two skills that are crucial for carrying out daily tasks.

It’s possible to do it anywhere: You may perform this workout at home using only your body weight. It does not require a gym or expensive equipment. However, using a pull-up bar or other hanging objects, you may perform a hanging windshield wipers exercise as well.

 

What Muscles Does It Target?

The rectus abdominis and obliques are worked by the windshield wiper. However, the exercise also works your glutes and hip flexors, giving you a complete upper and lower core workout in one motion.

A strong core improves daily tasks and might increase your sense of stability and control over your body.

Here are better descriptions of each muscle group that this exercise mainly targets:

Rectus Abdominis – The windshield wipers workout strengthens the rectus abdominis muscle, often referred to as the six-pack muscle, by engaging both your upper and lower abs.

Obliques – When done correctly, windshield wiper workouts engage your side abdominal muscles, particularly your oblique muscles.

Erector Spinae – Windshield wipers may assist you in developing a solid core on both sides of your body by enhancing the muscles in your lower back.

Hip Flexors – During the windshield wiper exercise, your hip flexor muscles are activated as you spin and engage your hips in all directions.

 

How To Do The Windshield Wipers Exercise

Start by doing 2-3 sets of 6-10 reps of the windshield wipers exercise. Based on your ability to maintain proper technique throughout all sets and repetitions, choose your sets and repetitions.

1. With your arms at your sides and your hands facing down, lie facing up on a yoga mat. The position of your spine and pelvis should be neutral. Maintain a slight pelvic tuck and keep your ribs down. The entire motion should be performed with your chin tucked.

2. Bring your knees towards your chest by engaging your core and lifting on your feet into the air (legs can be straightened or kept bent). To build stability in your lower body, keep your legs parallel or perpendicular (depending on the leg position you chose) to the ground and squeeze them together.

3. Keep your upper body engaged and steadily drop your legs towards the left side of your body while keeping a neutral spine. To control the movement, use your legs and midsection.

4. Before your legs touch the ground at the bottom of the exercise, pause.

5. Now rotate your legs to the right side of your body while contracting your abdominal.

6. Turn only as far as you can controllably to each side.

7. Repeat the previous steps and keep alternating back and forth like a windshield wiper.

After you get comfortable doing it on the ground and you want to up your difficulty level you can do it while hanging from a bar.

You can do hanging leg raises and hanging side crunches to help you get to this level. But if you feel you are already at this level then here are the steps to achieve the hanging windshield wipers exercise;

1. Use an overhand grip to hold a pull-up bar.

2. Tighten your core to lift your legs straight up with a small bend in the knees. In other words, you will complete a full hanging leg raise, bringing your toes all the way up to the bar.

3. Ideally, your body now resembles a V.

4. The workout will begin at this position.

5. Now, while maintaining an upright body, slightly slant your legs to one side, as close to 90 degrees as you can.

6. Return your legs to a starting position before lowering them to the opposite side.

7. To finish the movement, raise them back up to the beginning position once more.

8. Now repeat as necessary.