Lying Windshield Wipers
Also known as: Windshield Wipers, Floor Windshield Wipers
CoreStrength
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Description
Lying windshield wipers work the obliques as both straight legs move from side to side above a stable upper body. Lie with your arms spread, lower the legs together while allowing the pelvis to rotate, then return through the centre without lifting either shoulder from the floor.
How to Perform
- Lie on your back and extend your arms to the sides at shoulder height.
- Raise both straight legs above your hips and keep your feet together.
- Brace your abdomen and keep both shoulders on the floor.
- Lower your legs together toward one side, allowing your pelvis to rotate.
- Stop before the opposite shoulder lifts, then bring your legs back above your hips.
- Repeat to the other side while keeping your knees straight.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Breathe out as the legs return to the centre.
- Spread your fingers and distribute pressure across both palms.
- Use a mat or folded towel for comfortable support on the floor.
- Imagine your legs moving as one lever, with the feet together.
- Look toward the ceiling and let your neck rest on the floor.
Common Mistakes
- Arching the lower back excessively instead of controlling the pelvic rotation.
- Dropping the legs quickly instead of controlling the rotation in both directions.
- Moving the legs farther than core control allows, causing the pelvis to twist excessively.
- Keeping the knees bent when performing the straight-leg variation.
- Letting the shoulders lift off the floor instead of keeping them anchored.
- Using momentum to swing the legs rather than rotating from the trunk.
Recommended Exercises
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