Seated Windshield Wiper
Strengthen your core & improve flexibility with Seated Windshield Wipers! A simple yet effective exercise for rotational mobility.
The Seated Windshield Wiper mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Seated Windshield Wiper Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lower Back (quadratus lumborum); Deep Core (transverse abdominis)
Seated Windshield Wiper Variations and Alternatives
How to do the Seated Windshield Wiper
Sit on the floor with your knees bent and feet flat on the ground.
Lean back slightly and place your hands behind you for support, with your fingers facing away from your body.
Lift your feet off the ground, and bring your legs to one side by rotating at the waist.
Bring your legs back to the center and then rotate to the other side, mimicking the motion of windshield wipers.
Keep your core tight and engaged throughout the movement, and try to move your legs using your abdominal muscles rather than momentum.
Ensure you breathe steadily throughout the exercise, exhaling as you twist and inhaling as you return to the center.
Perform the desired number of reps, alternating sides each time.
Maintain a controlled pace, ensuring good form and avoiding any jerky movements.
This exercise targets the core muscles and improves rotational mobility, core strength, and flexibility. It can be modified to be less challenging by keeping the feet on the ground or more challenging by straightening the legs.
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Seated Windshield Wiper FAQs
What muscles does the Seated Windshield Wiper work?
The Seated Windshield Wiper mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Seated Windshield Wiper?
None. The Seated Windshield Wiper is a bodyweight exercise, so you can do it anywhere.
What are some Seated Windshield Wiper variations and alternatives?
Similar exercises include the Bodyweight Windmill Cut, Half Wiper, Hanging Windshield Wiper and Isometric Wiper.
Training calculators
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