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Wipers, also known as straight leg wipers, are an advanced abdominal exercise that targets the obliques and lower abdominal muscles. This exercise involves lying on your back with your legs extended and moving them from side to side in a controlled manner, mimicking the motion of windshield wipers.
Lie Down: Start by lying on your back on a flat surface, such as a mat or the floor. Extend your arms out to your sides to create a T shape with your body.
Leg Position: Lift your legs off the ground, keeping them straight. Your legs should be perpendicular to the floor, forming a 90-degree angle with your torso. This is the starting position.
Engage Your Core: Tighten your core muscles to stabilize your lower back against the floor. This will help protect your lower back and enhance the effectiveness of the exercise.
Engage Your Core: Tighten your core muscles to stabilize your lower back against the floor. This will help protect your lower back and enhance the effectiveness of the exercise.
Return to Center: Bring your legs back to the starting position (the 90-degree angle) with control.
