Half Wipers

A rotational core exercise targeting the obliques. It is a modification of the full floor wiper, focusing on control and spinal 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 legs and bend your knees to 90 degrees.

Instructions

1. Lower your knees slowly to one side toward the floor.
2. Use your obliques to pull them back to center.
3. Repeat on the other side.
4. Keep your shoulders pinned to the ground.
5. Maintain core engagement.

Common Mistakes

1. Lifting shoulders off the floor.
2. Moving too fast.
3. Losing the knee angle.

Alternative Exercises

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