It can be hard to reach your obliques, also known as the muscles that run down the sides of your core. Well, that’s true until you do your best impression of a car and try the windshield wiper exercise.
The windshield wiper exercise involves moving your legs back and forth, just like windshield wipers on a car, says the yoga therapist and personal trainer. Loncar beret. “You will often see them performed on the floor with the legs starting on one side of the body, and then the legs are brought to the center and dropped to the other side. This is repeated from left to right in a back and forth motion, hence the name.”
This bodyweight movement lights up the oblique muscles as you raise your legs, says Loncar. But it also engages your abs, lower back, and hard-to-reach muscles. lower abs. It’s also a great stretch, especially if you have a stiff lower back “Windshield wipers can help strengthen your lower back and keep it moving,” adds Loncar.
Going down to do windshield wipers also makes it an ideal spot dynamic heatingHe says paige-williscertified yoga teacher and founder of Undone. It not only improves the movement back and forth hip mobility, but it does help open up the lower back muscles, the psoas and the quadriceps, he explains. “That makes it the perfect move to try while warming up for a yoga flow or cooling down after a workout,” Willis tells Bustle. Here’s how to try this stylish move.
How to do the windshield wiper exercise
Here tiffany bergenbergyoga instructor at yoga for lifeexplains how to do the exercise with good form.
– Make your way on your back.
– Bend your knees so they point up and the soles of your feet are on the ground.
– Place your hands by your side, palms down.
– Rest your arms as close to or as far from your body as needed.
– Raise your legs so that your knees are over your hips with your shins parallel to the ground.
– Engage your core.
– With control, lower your legs to the side. Don’t let your legs touch the ground.
– Bring them back to the center, then drop the legs to the other side.
– Do 12 reps, 6 on each side.
– Rest for 30 seconds and then repeat 1 to 2 more series.
– Work your way up to more reps.
How to modify the windshield wiper
The great thing about windshield wipers is that “they can be anything you want,” says Loncar. To use them for hip mobility or as a warm-up, she recommends leaning back with your arms braced behind you. Slowly lower your knees to one side and then the other. “This is an excellent morning yoga move to wake up that really loosens the joints,” he adds.
To use the wipers as body weight exercise, lie flat back and follow the steps listed above. “This move will gradually improve both your lower back mobility and abdominal strength,” says Loncar. “If you want more of a challenge, you can do it with your legs in a pike position, so they’re fully extended straight up.” This will put even more pressure on your abs.
To increase the challenge even more, grab some weights. “You can add weights on either of your ankles or you can hold a barbell, kettlebell or dumbbells extended in front of you above your head while moving on the table or on the pike,” explains Loncar. “This turns the whole thing into not just an abdominal exercise, but a dynamic stabilization exercise.”
for a good lower back stretchWillis suggests lying on your back and letting your knees gently drop to one side and then the other. Rest there until you feel your lower back relax.
Common mistakes to avoid
As tempting as it may be, try not to force your knees closer to the ground. “This exercise should feel like a massage for your lower back and hips,” says Willis, “so let the movement be slow, smooth, and in sync with your breath.”
If you’re doing windshield wipers more as a workout than a stretch, Berenberg recommends letting your obliques do all the work. Instead of using your legs and hips to pull your legs from side to side, engage your core. And so, you will make the most of this useful move.
Referenced studies:
Akhtar, MW. 2017. Effectiveness of core stabilization exercises and routine exercise therapy in pain management in chronic nonspecific low back pain: a randomized controlled clinical trial. Pak J Med Sci. doi: 10.12669/pjms.334.12664.
Sources:
Loncar beretyoga therapist, personal trainer
paige-williscertified yoga teacher, founder of Undone
tiffany bergenbergyoga instructor at yoga for life
