Vinduesviskere

Windshield Wipers is an excellent exercise for strengthening the core and the oblique abdominal muscles, as well as improving your body's stability. The exercise mimics the movement of windshield wipers going from side to side, and it can be performed both lying down and as a more advanced version in a hanging position. Windshield Wipers is ideal for those looking to build a strong and stable core.

Proper Form and Technique

Follow these steps to perform Windshield Wipers correctly:

  1. Lie flat on your back with your arms extended to the sides for stability.
  2. Extend your legs straight up towards the ceiling, keeping them together and ensuring your feet point upwards.
  3. Slowly lower both legs to one side while keeping your back flat against the ground and your core engaged. Stop before your legs touch the floor.
  4. Lift your legs back up and repeat to the opposite side in a controlled motion.
  5. Maintain a stable core throughout and avoid lifting your hips off the ground.
Common Mistakes

Avoid these typical mistakes when performing Windshield Wipers:

  • Too fast movements: Keep the movement slow and controlled to maximize muscle activation.
  • Back arching: Ensure your back remains flat against the floor to avoid straining your lower back.
  • Using momentum: Do not use the weight or momentum of your legs to finish the movement. Instead, focus on activating your abdominal muscles.

Modifications and Variations

To adjust the intensity, you can try these variations of Windshield Wipers:

  • Bent-Knee Windshield Wipers: Perform the exercise with bent knees to reduce strain on the back and make the movement easier.
  • Hanging Windshield Wipers: Make the exercise more challenging by hanging from a pull-up bar and performing the movement with your legs.
  • Weighted Windshield Wipers: Hold a light weight between your feet or on your chest to increase resistance.

Reps and Sets

To build core strength and improve stability, you can start with 3 sets of 8-12 repetitions on each side. Focus on slow and controlled movements.

Breathing

Proper breathing helps stabilize the body during Windshield Wipers:

  • Inhale as you lower your legs to the side.
  • Exhale as you lift your legs back to the middle.
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