Instructions:
- 1Lie on your back with your arms stretched out to your sides
- 2Raise your legs and bend them at the knees to form a 90 degree angle
- 3Rotate your legs to one side, without touching the ground
- 4Bring them back to the center
- 5Rotate them to the other side and repeat
Tips:
- Keep your abdomen tight throughout the exercise
- Your shoulders should stay flat on the ground
- Take care not to arch your back
- Perform slowly and controlled for maximum effect
Half Wipers: Strengthen Your Obliques
If you’re looking to enhance your core strength and stability, the Half Wipers exercise is an excellent addition to your fitness routine. Focusing on the obliques, this bodyweight movement helps engage and tone the muscles around your waist, promoting better balance and overall core functionality.
How to Perform Half Wipers
To perform this exercise effectively, follow these simple steps:
- Begin by lying on your back with your arms extended out to the sides at a 90-degree angle.
- Lift your legs off the ground, bending your knees at a 90-degree angle so that your shins are parallel to the floor.
- Slowly lower your legs to one side, keeping your shoulders flat on the ground.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for a set number of repetitions or time duration.
Tips for Effective Half Wipers
- Maintain controlled movements to maximize muscle engagement and reduce the risk of injury.
- Keep your core tight throughout the exercise to protect your lower back.
- Feel free to start with smaller ranges of motion and increase as you gain strength.
- Incorporate this exercise into your warm-up routine or as part of a dedicated core workout.
Final Thoughts
Whether you're just starting your fitness journey or you're a seasoned athlete, incorporating Half Wipers can significantly benefit your workout routine. With no equipment required, this adaptable exercise can be performed virtually anywhere, making it a perfect choice for anyone looking to strengthen their obliques effectively. Try it out and embrace the challenge!