Leg Wipers: Video Tutorial & Exercise Guide
| Workout | Leg Wipers |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Leg Wipers: Video Tutorial & Exercise Guide
Leg Wipers: Step-by-Step Guide
- Step 1: Lie flat on your back with your arms extended out to your sides, palms facing down for stability. Raise both legs straight up towards the ceiling, keeping them togClaude.
- Step 2: Engage your core and slowly lower both legs to one side, keeping them as straight as possible, until they are a few inches above the floor.
- Step 3: Pause briefly, then use your core to lift your legs back to the starting position.
- Step 4: Lower your legs to the opposite side in a slow, controlled manner, maintaining core engagement throughout.
- Step 5: Continue alternating sides for the desired number of reps or time, focusing on keeping your legs straight and core tight.
Leg Wipers: Overview
Leg Wipers are a challenging core exercise that primarily targets the lower abs and obliques. By moving your legs side to side in a controlled motion, you work on improving core stability, flexibility, and overall strength. This exercise also engages your hip flexors and lower back muscles, providing a full abdominal workout.
The key to Leg Wipers is maintaining control throughout the movement. This helps prevent unnecessary strain on your lower back while maximizing muscle activation in the core.
Leg Wipers: Benefits
Leg Wipers are highly effective for strengthening the entire core, particularly the obliques and lower abs. The side-to-side motion forces your core to stabilize your body, improving your balance and overall core endurance.
This exercise also helps enhance hip mobility and flexibility, making it beneficial for functional fitness and athletic performance. It’s a great addition to any core routine if you want to target the obliques while improving range of motion.
Additionally, Leg Wipers help develop a stronger connection between the core and lower body, making them an ideal exercise for improving stability during other compound lifts like squats and deadlifts.
Leg Wipers: Pro Tips & Advanced Techniques
For best results, focus on slow, controlled movements. Avoid rushing through the exercise—take your time to lower and lift your legs while keeping your core fully engaged. If you want to increase the difficulty, try holding a light weight or medicine ball between your feet or performing the exercise with ankle weights. Ready to strengthen your obliques and lower abs? Let’s get wiping!
Leg Wipers: Progression Plan
Beginner
Intermediate
Advanced
Leg Wipers: Frequently Asked Questions (FAQs)
What muscles do Leg Wipers target?
+Leg Wipers primarily target the obliques and lower abs. They also engage the hip flexors and lower back muscles for stability.
Are Leg Wipers good for beginners?
+Yes, beginners can perform Leg Wipers with a smaller range of motion or with their knees bent to make the exercise easier while focusing on core stability.
How do Leg Wipers improve core strength?
+The side-to-side motion of Leg Wipers challenges your core to stabilize your body, especially engaging the obliques and lower abs. This builds strength and endurance over time.
Can Leg Wipers help with lower back pain?
+When performed correctly, Leg Wipers can strengthen the core and lower back muscles, which may help alleviate lower back pain by improving stability and muscle balance.
How often should I include Leg Wipers in my workout?
+Include Leg Wipers 2-3 times per week as part of your core routine. It pairs well with other ab exercises like leg raises or bicycle crunches for a complete core workout.
