Basic ab exercises like crunches and situps are important foundational exercises, but once you’ve mastered them, it’s time to challenge yourself with something new.
The windshield wiper move is one of my favorites. It requires more core strength than a situp or crunch because you have to engage your obliques as well. A strong core can make you more stable doing everyday moves, as well as more complex exercises.
Training programs are more successful when you begin with moves that target specific core muscles and then gradually build to more complex moves, research shows. So it’s a good next step for people who work on their core consistently and are ready for more of a challenge. It’s a good idea to begin with the modified version and work your way up to the full exercise.
What does the windshield wiper do for the body?
The move looks simple — your legs move like the windshield wipers on your car — but it’s harder than it appears. It is a full core workout, because it engages the rectus abdominis and the obliques, and requires support from the hip flexors and glutes.
Common mistakes and proper form for the windshield wiper
Don’t use momentum instead of core strength to move your legs, or you may end up with hip or back pain. Be sure to use your core and not your hips for movement. If you don't use your core, you risk straining other muscle groups.
Follow these instructions to keep proper form and avoid injury:
As you move your legs from side to side, focus on pulling the naval towards the spine. Go slowly, especially if you begin to rely on momentum.
If you feel any back pain, especially in the low back, try a modified version of the exercise.
If your legs and hips are doing most of the work, you will feel the “burn” there instead of in your core. Make sure you are squeezing your abs.
How to do a modified windshield wiper
While you are learning the windshield wiper exercise, try out a few different modifications that will make it a little easier while still giving you a good ab workout. Once you’ve mastered the modified windshield wiper, you’ll feel a lot more confident moving on to the traditional version.
Lie on your back with your arms straight out at your sides forming a T shape with your body. Lift your legs off the ground, but instead of lifting them straight up to the ceiling, bend them into a tabletop position with the shins parallel to the floor. Keeping your knees bent at this angle provides more stabilization, making the move slightly easier. From this position, perform the same side to side movement with your legs and hips, squeezing your abs as you go.
For a progression, extend your legs after you turn to one side, and then bend them before moving through center, extending them again when you get to the other side.
How to perform the windshield wiper correctly
Understanding proper form is the most important part of mastering this move. Without proper form, the windshield wiper just looks like a lot of sloppy movement relying on momentum, which is not what we want. Remember to keep your core engaged and follow these steps:
- Lie on your back with your arms straight out at your sides in a T position for stabilization.
- Lift your legs up, first with knees bent in a tabletop position, and then straightening your legs towards the sky, engaging the core.
- Using your abs to control the movement, slowly lower your legs to the right hovering a few inches off of the floor.
- When your feet get close to the floor, reverse the movement of your legs, moving them back through center and down to the left side of your body.
- One movement of the legs from the right to the left completes one rep. Repeat the move 10 times.
4 exercises that will help you perform the windshield wiper better
The windshield wiper is a complex movement, which means it’s not easy to jump right into. If you’re struggling with the move, don’t worry. These other exercises target the various muscle groups that make up the core and will help you build the strength needed to perform the windshield wiper correctly.
Russian twists
Russian twists target the obliques. Sit down on the floor with knees bent in front of you and hands pressed together at your chest. Keeping your feet on the floor in front of you, lean your torso backwards slightly. Begin twisting from side to side, reaching the hands to the floor as you go.
Side plank dips
Side plank dips are a more challenging variation of the traditional side plank. Lie on your side, keeping your right forearm and right foot on the ground. Lift your body up into a side plank, keeping your left hand on your hip. Using your obliques, drop your hips to the floor and raise them back up for one rep.
Toe taps
Lie on your back with your feet lifted into a tabletop position. Keeping your core engaged, lower your right foot to the ground, tapping your toe to the mat. Raise your right foot back up to the starting position and lower your left foot to the ground. Continue alternating.
Plank hop
This move works your obliques and rectus abdominis in a similar way as the windshield wiper. Begin in plank position with your hands flat on the mat. Squeeze your abs and keep your legs together as you jump your feet to your right elbow and back to starting position. Then, jump your feet towards your left elbow and back to starting position. Continue alternating.
Master these other core exercises:
