Lying Windshield Wiper
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The Lying Windshield Wiper is a bodyweight exercise where you lie supine on the floor with arms extended out to the sides for stability, lift your legs perpendicular to the ground, and rotate them side to side in a controlled windshield wiper motion, keeping your lower back pressed down. Its primary purpose is to build rotational core strength and enhance oblique stability for better torso control. It mainly targets the abs, particularly the obliques and transverse abdominis, benefiting athletes in sports requiring twisting power, such as combat arts or throwing events, as well as anyone seeking advanced core development.
How to Perform Lying Windshield Wiper
- 1Lie face-up on the floor with your arms extended out to the sides at shoulder height for stability, palms facing down.
- 2Bend your knees to 90 degrees and lift your legs so your shins are parallel to the floor, thighs perpendicular to the floor; engage your core by pulling your belly button toward your spine.
- 3Keep your shoulders and upper back pressed firmly into the floor.
- 4Inhale as you slowly lower both legs to the right side toward the floor, keeping knees together and legs perpendicular to your torso.
- 5Exhale as you use your core to rotate your hips and pull your legs back up to the starting position.
- 6Inhale as you lower both legs to the left side toward the floor, maintaining control.
- 7Exhale as you rotate your hips to return to center.
- 8Repeat for desired reps, alternating sides.
- 9Key form tips: Keep movement slow and controlled to target abs—avoid using momentum; do not let your shoulders lift off the floor or back arch; if beginner, reduce range of motion by not lowering legs all the way. Common mistakes: swinging legs quickly or allowing lower back to peel off the floor.