The oblique muscles, also known as the muscles that run on either side of your heart, can be difficult to reach. Well, that’s right until you do the best car impression and try the windshield wiper exercise.
A windshield wiper exercise involves moving your legs back and forth, just like the windshield wipers in a car, says yoga therapist and personal trainer Beret Lonkar. “You often see them performing on the floor with the legs starting at one side of the body, then the legs being brought to the center and dropped to the other side. This is repeated from left to right in a back-and-forth motion, hence the name.”
This bw movement lights up oblique muscles As you raise your legs, Lonkar says. But it also engages the muscles in your abdomen and lower back and is hard to target lower abs. It’s a great extension too, especially if you have one Stiff lower back. “Windshield wipers can help strengthen the lower back and keep it mobile,” Lonkar adds.
And the projection for windshield wipers makes it perfect too dynamic warm-upSays Big WillisCertified Yoga Instructor and Founder undone. Moving back and forth doesn’t just get better hip movement, but it helps open the lower back muscles, lumbar muscles, and thigh muscles, she explains. “This makes the perfect movement to try while warming up for a yoga flow or relaxing after a workout,” Willis told Bustle. Here’s how to try this cool move.
How to do a windshield wiper exercise
– Make your way on your back.
Bend your knees so that they are pointing up and the bottoms of your feet are on the ground.
Put your hands at your side and palms down.
Rest your arms as close to or away from your body as needed.
Raise your legs so that your knees are above your hips with your shins parallel to the floor.
– Engage your core.
With control, lower your legs to one side. Don’t let your legs touch the floor.
Bring them back to the middle, then drop your legs on the other side.
Do 12 reps, 6 on each side.
Rest for 30 seconds, then repeat one or two more sets.
Work your way to more repetitions.
How to adjust the windshield wiper
The great thing about windshield wipers, says Loncar, is that they “can be anything you want”. To use in a hip movement or as a warm-up, she recommends leaning back with your arms supported behind you. Slowly lower your knees to one side and then the other. “That’s perfect Morning yoga movement to wake up This really makes the joints loosen,” she adds.
To use windshield wipers as a file body weight exercise, lie down fully and follow the above steps. “This move will gradually improve the mobility of your lower back and the strength of your abdomen,” says Lonkar. “If you want more of a challenge, you can do it with the legs in a spear position, fully extended upwards.” This will put more pressure on the abdominal muscles.
To increase the challenge, grab some weights. “You can add Weights either on your ankles Or you can hold a bar, bell, or dumbbell stretched out in front of you above your head as you move across a tabletop or pike,” explains Lonkar. “This turns the whole thing into not just an abdominal exercise, but a dynamic stabilization training.”
for cute stretches lower backWillis suggests lying on your back and letting your knees drop gently to one side and then the other. Rest until your lower back feels relaxed.
Common mistakes should be avoided
No matter how tempting it is, try not to push your knees too close to the floor. “This exercise should be a massage of the lower back and hips, so let the movement be slow, gentle, and synchronized with your breath,” Willis says.
If you’re doing windshield wipers as an exercise rather than a stretch, Berenberg recommends letting your tilter do all the work. Instead of using your legs and hips to pull your legs side to side, engage your core. This way, you will get the most out of this useful step.
Akhtar, MW. 2017. Effectiveness of core stabilization exercises and routine exercise therapy in the management of pain in chronic nonspecific low back pain: a randomized controlled clinical trial. Pack J Med Sci. doi: 10.12669/pjms.334.12664.
Beret LonkarYoga Therapist, Personal Trainer