Instructions:
- 1Lie flat on your back and raise your legs until they're perpendicular to the floor
- 2Keep your arms straight out to your sides for support
- 3Slowly move your legs to the right side as far as you can without lifting your left shoulder off the ground
- 4Hold for a moment and then return to the starting position
- 5Repeat on the left side, without lifting your right shoulder off the ground
Tips:
- Engage your core as you move your legs from side to side
- Keep your movements controlled and smooth
- Try to keep the rest of your body as still as possible while moving your legs
- Perform this exercise at a slow pace to decrease risk of injury
Lying Raised Shoulders Windshield Wiper: A Comprehensive Guide
The Lying Raised Shoulders Windshield Wiper is an engaging exercise that primarily targets the waist and enhances core stability using only body weight for resistance. This exercise is suitable for individuals of all fitness levels and can easily be integrated into various workout routines.
How to Perform the Lying Raised Shoulders Windshield Wiper
- Begin by lying on your back on an exercise mat with your arms extended out to the sides for stability.
- Raise your legs off the ground, keeping them straight and in line with your torso.
- Slowly lower your legs to one side, maintaining a controlled motion, until you feel a stretch in your obliques.
- Return to the starting position and repeat on the opposite side.
Muscle Groups Engaged
This exercise primarily engages the core muscles, with additional benefits for the adductors and gluteus medius. By working these synergist muscles—including the Adductor Brevis, Adductor Longus, and Pectineous—you'll improve your overall stability and strength in the waist area.
Tips for Effective Practice
- Focus on maintaining a neutral spine throughout the movement to prevent unnecessary strain on your back.
- Start with smaller ranges of motion and gradually increase as your strength and flexibility improve.
- Engage your core by drawing your belly button towards your spine for added stability.
- Inhale as you lower your legs and exhale as you bring them back to the center.
Variations and Modifications
If you’re looking for a challenge, you can add ankle weights for increased resistance or try performing the exercise with your shoulders elevated on a stability ball. Alternatively, for beginners, consider keeping your knees bent to simplify the motion.
Incorporating the Lying Raised Shoulders Windshield Wiper into your workout routine can enhance core strength and improve overall flexibility. Make sure to listen to your body and modify the exercise as needed to align with your personal fitness level.