Wipers (straight leg)

Description

How to Do Wipers (straight leg)

1. 1
   Setup

   Lie flat on your back on a mat with your arms extended out to your sides at shoulder height, palms flat on the floor for stability.

2. 2
   Setup

   Lift your legs straight up towards the ceiling, keeping them together, so your body forms an L-shape with your hips at 90 degrees.

3. 3

   Keeping your legs straight and glued together, slowly lower them towards one side, stopping just before they touch the floor or as far as you can control without lifting your opposite shoulder.

4. 4

   Engage your obliques to pull your legs back up to the starting vertical position, exhaling as you lift them powerfully.

5. 5

   Without pausing at the top, immediately lower your legs to the opposite side with the same controlled motion, maintaining core tension.

6. 6

   Return your legs to the center, completing one repetition. Continue alternating sides for the desired duration or repetitions.

Tips

• Maintain core engagement by actively pressing your lower back into the mat throughout the entire movement to protect your spine and maximize oblique activation.
• Control the descent and ascent of your legs; avoid letting gravity drop them quickly and use your core strength to lift them, not momentum.
• Keep your shoulders firmly pressed into the mat, especially the shoulder opposite to the direction your legs are moving, to ensure stability and proper form.
• Coordinate your breathing: inhale deeply as you lower your legs and exhale forcefully as you bring them back to the center to assist with core contraction.

Common Mistakes

• ×Arching the lower back as legs descend can strain the spine; actively press your lower back into the floor throughout the exercise to prevent this.
• ×Using momentum to swing the legs reduces muscle activation; focus on slow, deliberate movements to engage your obliques effectively and maintain control.
• ×Lifting the shoulders off the floor diminishes stability and shifts focus from the core; keep your shoulders glued to the ground, especially the one opposite the leg drop.