Floor Windshield Wiper

What is Floor Windshield Wiper:

The Floor Windshield Wiper is a core-strengthening exercise primarily targeting the oblique muscles. The exercise involves lying on your back with your legs straight up and moving them in a controlled side-to-side motion, mimicking the movement of windshield wipers.

Key Benefits:

  • Muscle Size and Definition: Consistent practice of this exercise can enhance the muscle size and definition of the obliques, potentially leading to a more sculpted appearance relative to the individual's body composition.
  • Core Strength and Stability: This exercise effectively targets and strengthens the obliques, leading to a stronger core, which is crucial for various activities, improved posture, and potentially mitigating back pain.
  • Improved Rotational Power: Enhances your ability to perform twisting motions, benefiting sports and daily activities that require rotational strength.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Heel Tap: A simple obliques exercise that involves lying on your back and crunching your obliques by tapping your heels / lateral flexion.
  • Russian Twist: A core exercise that targets the obliques through controlled twisting motions of the torso.
  • Side Plank Raise: A plank variation that works the obliques primarily through spinal lateral flexions.
  • Hanging Windshield Wiper: A similar exercise done hanging on a bar instead of lying on your back.

How to perform Floor Windshield Wipers:

  • Starting Position: Lie flat on your back with your arms extended to your sides, palms pressing into the floor for stability. Lift your legs straight up, perpendicular to the ground.
  • Execution: Slowly lower your legs together to one side in a controlled arc while keeping them straight and core engaged. Return your legs to the starting position and repeat the movement to the opposite side.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position of each side.
  • Hamstrings Flexibility Issue: Feel free to bend your knees as needed.
  • Pelvic Position: Maintain a posterior pelvic tilt for optimal core engagement and stability.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Doing it with your legs tucked
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing an ankle weight
    • Progressing to a harder variation/exercise