How to do windshield wipers exercise

 

The windshield wiper exercise is a core-strengthening exercise that targets the obliques, lower back, and hip muscles.

 Here's a step-by-step guide on how to perform the windshield wiper exercise properly:

1. Lie on Your Back:
Start by lying flat on your back on a mat or the floor. Extend your arms out to the sides, forming a "T" shape with your body.

2. Bend Your Knees:
Bend your knees and lift your feet off the ground, so your thighs are perpendicular to the floor. Your shins should be parallel to the floor.

3. Engage Your Core:
Tighten your abdominal muscles to stabilize your spine throughout the exercise.

4. Lower Your Legs:
Slowly lower both legs together to one side, aiming to touch the floor but not letting them rest on the ground. Keep your shoulders and upper back in contact with the mat or floor throughout the movement.

5. Return to Center:
Lift your legs back to the starting position in the center.

6. Repeat to the Other Side:
Lower your legs to the opposite side in a controlled manner, keeping your core engaged.

7. Repeat the Movement:
Continue alternating from side to side in a controlled and steady motion. Keep your movements smooth and controlled, avoiding any sudden jerking or twisting.

8. Breathing:
Breathe naturally throughout the exercise. Inhale as you return to the center position, and exhale as you lower your legs to the sides.

Tips:
- Keep your legs as straight as possible throughout the movement.
- Start with a small range of motion and gradually increase it as you become more comfortable with the exercise.
- If you find it challenging to keep your legs straight, you can slightly bend your knees.
- Focus on controlled and deliberate movements, avoiding any jerking or swinging motions.
- Be mindful of your lower back; if you experience any discomfort, reduce the range of motion or consult a fitness professional.

The windshield wiper exercise is a great addition to your core workout routine. However, if you have any existing health conditions or concerns, it's essential to consult with a fitness professional or healthcare provider before trying new exercises. They can assess your fitness level and provide personalized recommendations based on your needs.