Supine Windshield Wiper

1. Lie on your back with your arms spread out to the sides for stability. Your palms should be facing down.

2. Lift your legs and bend your knees at a 90-degree angle so your thighs are perpendicular to the floor.

3. Brace your core and keep your shoulders flat on the ground throughout the motion.

4. Slowly lower your legs to one side, keeping your knees together and bent at a 90-degree angle. Lower them as close to the floor as possible without touching it while ensuring you're controlling the movement with your core muscles and not letting gravity do the work.

5. Pause briefly at the bottom of the movement.

6. Using your obliques, bring your legs back up to the starting position.

7. Now lower your legs to the opposite side, following the same controlled motion.

8. Continue to alternate from side to side for the prescribed number of reps.

Make sure to control your breath throughout the exercise, inhaling as you lower your legs to one side and exhaling as you bring them back to the starting position. Always perform this exercise in a controlled manner to prevent strain on the lower back. If you feel any lower back pain, stop and reassess your form.

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