Isometric Wiper

1. Begin in a plank position with your arms fully extended, hands flat on the floor directly under your shoulders, legs straight, and toes on the ground. Your body should form a straight line from head to heels.

2. Engage your core muscles to stabilize your body. Make sure your back is flat, and avoid lifting your hips too high or letting them sag.

3. While maintaining the plank position, slowly rotate your lower body to one side as if trying to touch your hip to the ground. Turn your head to follow the movement, keeping your arms and upper body static.

4. Hold the side position for a set duration, keeping your core tight and engaged.

5. Return to the starting plank position with a controlled motion.

6. Repeat the rotation to the opposite side and hold the position for the same duration.

7. Alternate between sides for several repetitions, focusing on form, balance, and isometric tension in your core.

Note: Maintain controlled breathing throughout the exercise, and only rotate as far as you can without compromising form. The duration of the isometric hold can vary depending on fitness level, but it should be challenging while allowing proper form. Perform multiple sets as desired.

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