Windshield Wipers Exercise: How to Do Windshield Wipers

A windshield wiper, also known as a lying windshield wiper, is a bodyweight exercise that targets your core muscles. Perform windshield wiper exercises by lying face up with your back flat on an exercise mat. Lift your knees until your calves form a 90-degree angle with your hamstrings. Rotate your hips and lower your legs to the side. Pause before touching the ground and repeat this movement pattern on the opposite side of your body. For a more challenging variation, practice hanging windshield wipers while holding onto a pull-up bar.

For the windshield wiper, begin by performing 2–3 sets of 6–10 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
3. 3. While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
4. 4. Pause at the bottom of the movement just before your legs contact the floor.
5. 5. Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
6. 6. Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

The windshield wipers exercise is a full-body workout that activates muscle groups across your body. A few of the primary muscles targeted during windshield wiper exercises include:

• Rectus abdominis. By activating your upper and lower abs, windshield wiper exercises build core strength in your rectus abdominis muscle, also known as the six-pack muscle.
• Obliques. With proper form, windshield wiper exercises activate abdominal muscles on the side of your body, specifically your oblique muscles.
• Erector spinae. Windshield wipers can help you build a strong core on both sides of your body by strengthening your lower back muscles.
• Hip flexors. As you engage and rotate your hips through a full range of motion during the windshield wiper exercise, you activate your hip flexor muscles.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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