Ab Wipers: Video Tutorial & Exercise Guide
| Workout | Ab Wipers |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Obliques |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Ab Wipers: Video Tutorial & Exercise Guide
Secondary Muscles Group
Ab Wipers: Step-by-Step Guide
- Step 1: Lie flat on your back with your arms extended out to the sides for stability. Raise your legs towards the ceiling, keeping them straight or slightly bent.
- Step 2: Engage your core and slowly lower your legs to one side, keeping them togClaude and controlling the descent. Your shoulders should remain flat on the floor.
- Step 3: Stop when your legs are just above the floor, feeling the stretch in your obliques and abs.
- Step 4: Using your abs, lift your legs back to the center position without swinging or using momentum.
- Step 5: Repeat the movement to the opposite side, lowering your legs to just above the floor.
- Step 6: Continue alternating sides for the desired number of reps, keeping your core tight throughout the exercise.
Ab Wipers: Overview
Ab Wipers, also known as Windshield Wipers, are a dynamic core exercise that targets the entire abdominal region, particularly the obliques and lower abs. By controlling your leg movements from side to side, you engage the core muscles in a unique way that improves both strength and stability. It’s a challenging exercise but highly effective for developing a stronger, more defined core.
Ab Wipers: Benefits
Ab Wipers are fantastic for building core strength, especially in the obliques and lower abs. They improve rotational strength and stability, which is crucial for athletes and anyone looking to enhance overall core function. In addition to strengthening the abs, this exercise also helps with hip mobility and control, making it a well-rounded movement for lower body flexibility.
Ab Wipers: Pro Tips & Advanced Techniques
Focus on keeping your shoulders flat on the floor and your core engaged throughout the entire movement. Avoid swinging your legs or using momentum—control is key to making this exercise effective. For an extra challenge, try holding a medicine ball or light weight between your feet to increase resistance. You can also slow down the movement to really feel the burn in your obliques and lower abs.
Ab Wipers: Progression Plan
Beginner
Intermediate
Advanced
Ab Wipers: Frequently Asked Questions (FAQs)
What muscles do Ab Wipers target?
+Ab Wipers primarily target the obliques and lower abs, but they also engage the entire core, including the hip flexors and lower back.
How can I make Ab Wipers more challenging?
+To increase the difficulty, try holding a weight between your feet or slowing down the movement to maximize time under tension.
How often should I include Ab Wipers in my workout routine?
+Incorporate Ab Wipers 2-3 times per week as part of your core workout to build strength and improve rotational stability.
What are common mistakes to avoid?
+Avoid letting your shoulders lift off the floor or swinging your legs. Focus on controlled movements and engaging your core throughout the entire exercise.
