Hip Sway Wipe

Wipe and Hip Sways (Plyometrics)

Positioning

1. Stand Tall: Begin by standing upright with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.

2. Raise One Arm: Lift your right arm above your head, keeping it straight. Your palm should face away from your body.

3. Engage Your Core: Tighten your abdominal muscles to maintain balance.

Movement

1. Wipe Motion: From the raised arm position, move your right arm down and across your body in a sweeping motion, as if wiping a surface.

2. Extend and Reset: After the wipe motion, return your arm to the starting position above your head.

3. Hip Sway: As you perform the wipe motion, sway your hips to the right. Shift your weight onto your right leg while keeping your left leg slightly bent.

4. Return to Start: Come back to the starting position, bringing your hips back to center as your arm returns upward.

5. Repeat on the Other Side: Perform the same motion with your left arm while swaying your hips to the left. Continue alternating sides for the duration of the exercise.

Tips

• Focus on smooth, controlled movements to avoid injury.

• Keep your core tight to improve stability.

• Maintain a rhythmic pace to enhance the plyometric effect.

• Aim for 10-15 repetitions on each side, or as suited to your fitness level.