Wipers

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Exercise Details

Level: Intermediate
Body Area: core
Type: isolation

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Lie on your back with arms extended to the sides. Lift your straight legs toward the ceiling. Press your shoulders into the floor.

Instructions

1. Lower your straight legs slowly to one side.
2. Stop just before touching the floor.
3. Use your obliques to pull the legs back to center and repeat on the other side.
4. Keep your back flat.
5. Control the movement.

Common Mistakes

1. Lifting shoulders off the floor.
2. Bending the knees.
3. Moving too quickly.

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