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Many people who workout love to do the windshield wiper exercise. In addition to all of its advantages, this exercise simply feels nice.
In fact, it's great to perform this exercise every morning after getting out of bed. After a good night’s sleep, it stretches your back before gradually reviving you and assisting you in waking up.
As you lift your legs, this bodyweight exercise activates the oblique muscles. However, it also works the challenging lower abs as well as your lower back. It's a fantastic stretch, especially if your lower back is tight. The windshield wiper exercise can help maintain mobility and strengthen the lower back.
How to perform the windshield wiper exercise correctly?
You complete the workout by lifting your legs and slowly and steadily rotating them from side to side. Here’s how to perform this exercise properly:
- Start off on your back with your knees bent, your feet flat on the ground, and your arms out to the sides.
- Place your knees gently on the floor to the left of your torso. Breathe and look to the right.
- Contract your abs and bring your knees slowly back to the starting position.
- Gently place your knees on the ground with your right side facing up. Breathe and look to the left.
- Continue as necessary or desired a couple more times.
Your muscles will be under tension for a longer period of time if you perform this exercise slowly, which will improve your total results.
What muscles does windshield wiper exercise target?
The windshield wiper exercise works every muscle in your body, giving you a full-body workout. The following are a few of the main muscles that are used during windshield wiper exercises:
Abdominal muscles: The windshield wiper exercise strengthens your rectus abdominis muscle, sometimes referred to as the "six-pack muscle," by engaging both your upper and lower abs.
Obliques: When done correctly, the windshield wiper exercise engages your side abdominal muscles, particularly your oblique muscles.
Spinae erector: Windshield wiper exercise can assist you in developing a solid core on both sides of your body by enhancing the muscles in your lower back.
Why you should include windshield wiper exercise in your routine?
Particularly in the oblique muscles, which have a tendency to under-develop with standard ab workouts, this extremely challenging total-body core action calls for tremendous strength and control.
Check out this list of benefits offered by windshield wiper exercise:
1) Reduced back pain
Back pain may be lessened or prevented thanks to the oblique strengthening provided by windshield wipers. People experiencing problems in this area should use caution when doing the exercise and may want to first consult an expert.
2) No special equipment needed
All you need is your body and a spot to lie down to perform the windshield wiper exercise. This saves you from having to pay for workout equipment and spend time getting to the gym.
3) Improved balance and coordination
The most important component of daily activities, balance and coordination, is significantly improved by this workout.
While incorporating the exercise into your workout regimen may initially appear unusual, it is quite straightforward since each time you rotate back and forth, you engage different muscles on both sides of your body.
Tips to Remember
It's simple to use momentum instead of core strength to control the movement of your legs when doing the windshield wiper exercise. Many people complain of back or hip pain as a result of inadequate abdominal support or overreliance on the hips for movement.
Keep in mind that this exercise is supposed to work your core while you complete it. To put it another way, even while the workout is difficult and you are moving your legs, you shouldn't rely on other muscle groups to get you through it. This could make the transfer difficult and less valuable. To prevent this, adhere to these recommendations:
If your lower back starts to hurt, discontinue the windshield wiper exercise and try a different one.
When shifting your legs from side to side, contract your abdominals. Slow down if you sense that you are beginning to depend on momentum.
