Instructions:
- 1Lie down on your back and spread your arms to your sides at shoulder level
- 2Raise your thighs perpendicular to the floor and bend your knees at a 90â–‘ angle
- 3Twist your pelvis and take your knees to one side
- 4As you reach near the floor, twist your pelvis to the other side and repeat.
Tips:
- Keep your arms in contact with the floor and donÆt raise your shoulders off the floor
- Keep your feet close
- Maintain a smooth breathing pattern and avoid breath-holding Back No. Exercise Name Instructions Important Tips
Wind Wipers: A Dynamic Core Exercise
The Wind Wipers, often referred to as window wipers in fitness circles, are an excellent exercise for engaging and strengthening the core muscles. This movement not only helps improve core stability but also enhances flexibility in the hip and lower back regions. Whether you are integrating this exercise into your routine or simply exploring new workout options, the Wind Wipers are a great addition.
How to Perform the Wind Wipers
To execute this exercise:
- Start by lying on your back with your arms extended out to the sides for stability.
- Lift your legs off the ground, keeping them straight and raised at a 90-degree angle.
- Slowly lower your legs to one side, allowing your hips to rotate while keeping your shoulders flat on the floor.
- Return to the center and repeat on the opposite side.
Tips for Optimal Performance
- Maintain control throughout the movement to avoid straining your lower back.
- Focus on your breathing—inhale as your legs move to one side and exhale as you return to the center.
- If you struggle with the basic movement, modify it by bending your knees or reducing the range of motion.
Benefits of Wind Wipers
This core exercise can yield numerous benefits:
- Improved Core Strength: Targeting the obliques, Wind Wipers enhance overall core stability.
- Increased Flexibility: This exercise promotes better mobility in the hips and lower back.
- Better Posture: Strengthening the core can lead to improved posture and reduced back pain.
Incorporate Wind Wipers into your fitness routine, and feel the difference in your core strength and flexibility. As with any exercise, it's important to listen to your body and adjust the movement as needed.