Isometric Wipers
Carve your obliques and build core control with this challenging isometric hold combined with leg sweeps.
Description
Isometric Wipers is a challenging core exercise that targets the abs, obliques, and lower back muscles. The movement involves lying on your back, raising your legs to a 90-degree angle, and moving them side to side in a 'wiper' motion.
How to Do Isometric Wipers
- 1Setup
Lie on your back with arms extended out to the sides, palms pressed into the floor for stability.
- 2Setup
Raise both legs straight up until they are perpendicular to the floor, keeping them together.
- 3
Keeping your legs straight and together, slowly lower them to one side toward the floor while pressing your opposite shoulder into the ground.
- 4
Stop before your legs touch the floor, then reverse the movement through center and lower to the opposite side.
Tips
- Press your palms and arms firmly into the floor to create a stable anchor for the rotation.
- Move slowly — the slower you go, the more your obliques work to control the movement.
- Keep your legs as straight as possible; bending the knees reduces the lever arm and makes it easier.
Common Mistakes
- ×Letting the shoulder lift off the floor shifts the work away from your obliques; keep both shoulders pressed down.
- ×Swinging the legs with momentum defeats the purpose of the isometric hold; control the descent on both sides.
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