Half Wiper

Starting Position:

1. Lie on your back on the mat with your knees bent at a 90-degree angle. Your feet should be flat on the ground, hip-width apart.

2. Extend your arms out to the sides at shoulder level, palms facing down. This will help with stability.

Movement Instructions:

1. Engage your core by pulling your belly button toward your spine.

2. Slowly lower both knees to one side while keeping your shoulders flat on the ground. Aim to touch the floor with your knees but do not force it. Only go as far as is comfortable.

3. Hold the position for a moment, making sure to keep your core engaged and breathe steadily.

4. Return your knees to the center, using your core muscles to control the movement.

5. Repeat the movement to the opposite side, lowering your knees toward the other side.

6. Continue alternating sides for the desired number of repetitions (start with 5-10 each side).

Tips:

• Keep your movements slow and controlled to maximize effectiveness and prevent injury.

• Ensure that your shoulders remain flat on the ground to maintain proper form.

• If you find it difficult to keep both knees together, you can start with one knee at a time until you build more stability.