Wipers


Pro Tip

To increase the difficulty of this exercise, hold your legs in place for several seconds during the lowest point of the movement on each side of your body. Replicate whatever you do on one side on the other.


How To

  1. Lie supine on the floor with your arms extended out to your sides, and legs extended up towards the ceiling.
  2. Inhale and lower your legs to one side, rotating your torso while keeping your back, arms, and head all flat on the ground.
  3. Continue to lower your legs to the side as far as you can without allowing any part of your torso to come off the ground.
  4. Exhale and raise your legs back towards the middle of your body, returning to the starting position.
  5. Switch sides.

Primary Muscle Groups

Obliques

Outer sides of your abdomen.


Secondary Muscle Groups

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Quads

Muscles spanning the front of your thigh.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.


Equipment

Bodyweight Only

This means that the only thing you need to successfully perform the exercise is your body. No other equipment is needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment