Vindusviskere

The Windshield Wipers exercise is a powerful core movement that targets the obliques , rectus abdominis , and hip flexors . It helps build core strength, enhances rotational stability, and improves athletic performance. This advanced move is ideal for those looking to challenge their midsection and develop greater core control.

Proper Form and Technique

To perform the Windshield Wipers correctly, follow these steps:

  1. Start position: Lie flat on your back with arms extended out to the sides for support. Lift your legs so they are straight and perpendicular to the ground.
  2. Lower your legs: Slowly rotate your legs to one side without letting them touch the floor, engaging your core to maintain control.
  3. Return to the center: Use your obliques to pull your legs back to the middle, then rotate them to the opposite side.
  4. Repeat: Continue alternating sides in a controlled manner to maximize core engagement.

Common Mistakes

Avoid these common mistakes when doing Windshield Wipers:

  • Letting your lower back lift: Keep your back flat against the floor to avoid straining your spine and losing core engagement.
  • Using momentum: Swinging your legs too quickly reduces the effectiveness of the exercise. Focus on slow, controlled movement for better results.
  • Bending your legs: Try to keep your legs as straight as possible. If this is too difficult, bend your knees slightly, but work towards straightening them as your core gets stronger.

Modifications and Variations

If Windshield Wipers are too challenging, or you want to try different variations, consider the following:

  • Bent-knee windshield wipers: For beginners, bending your knees will reduce the intensity while still working your core.
  • Hanging windshield wipers: For a more advanced version, hang from a pull-up bar and perform the same movement, which adds a grip strength challenge.
Rep Ranges and Sets

Aim for 3 sets of 10-12 reps on each side. Focus on maintaining control and proper form, resting 60-90 seconds between sets.

Breathing Tips

To maintain core engagement, follow this breathing pattern:

  • Inhale as you lower your legs to one side.
  • Exhale as you bring your legs back to the center position.
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