If you’ve ever wanted to take your core workouts up a notch, adding the lying windshield wiper with bent knees to your routine is an excellent way to do it.
This powerful exercise can help strengthen your abs, obliques, and hip flexors for improved stability and better balance overall.
But performing the move correctly is just as important as having the right form that’s why we’re here with this comprehensive guide on performing this great abdominal workout.
We’ll discuss some of its key benefits for fitness buffs, provide tips on proper form for maximum effect, and outline what types of exercisers are best suited for this exercise!
So get ready to add a whole new dimension into your plank-based routines keep reading below start sculpting those strong abs today!
Muscles worked during a Lying Windshield Wiper with Bent Knees
Lying Windshield Wiper with Bent Knees targets multiple muscles of the body. It’s a compound movement involving abs, obliques, and hips. Here are the muscles worked during this exercise:
- Lats – shoulder girdle stabilization.
- External Obliques – twisting or turning of the trunk.
- Rectus Abdominis – “six-pack” flexion and rotates spine.
- Adductors – hip stabilization when bringing legs together.
Secondary muscles like glutes, hamstrings, and quads also support.
Form is important. Don’t let legs touch the ground for effective core work.
Tom tried a unique way to do this exercise. He added weights. Each rep reminded him why he started doing them – short and effective!
How To Do A Lying Windshield Wiper with Bent Knees
The Lying Windshield Wiper with Bent Knees is an excellent exercise to strengthen your obliques, lower back, and overall core strength. Here’s a step-by-step guide on how to do it:
Step 1: Positioning
- Lie flat on your back with your arms extended out to your sides, palms facing down. This will help stabilize your body throughout the exercise.
- Bend your knees at a 90-degree angle, and raise your feet off the floor until your thighs are perpendicular to the floor.
Step 2: The Movement
- With your knees together and bent, slowly lower them to one side as far as you can while keeping your upper body and arms flat on the floor. Aim to get your knees as close to the floor as possible without touching.
- Pause for a moment at the bottom of the movement, then engage your core and lift your legs back to the center position.
Step 3: Switch Sides
- Repeat the movement on the opposite side. That’s one rep.
Step 4: Repetitions
- Aim for 10-15 reps on each side, or as many as you can manage with good form.
Proper form and technique of a Lying Windshield Wiper with Bent Knees
The Lying Windshield Wiper with Bent Knees is a hardcore exercise. It works out your lower abs, obliques, and hip flexors. It can be tough, but you’ll get better at it with time!
To do it:
- Lie on your back.
- Bend your knees to a 90-degree angle and keep your feet flat on the floor.
- Lift both legs up together towards the ceiling.
- Lower them to one side, keeping them straight.
- Bring them back to the center, and then lower them to the other side.
Keep your shoulders and upper back pressed into the ground throughout the entire motion. Don’t let your hips lift off the mat or use momentum. Respect your flexibility level and don’t push yourself too hard.
This exercise is based on martial arts training and yoga moves used by martial artists like Bruce Lee. With practice, you’ll see improvement every day!
Benefits of performing Lying Windshield Wiper with Bent Knees
Lying Windshield Wiper with Bent Knees is an exercise that can give you many advantages. Just by lying down, bending your knees and moving your legs like a windshield wiper, you can exercise several muscles and increase your overall fitness. Here are the benefits:
- Strengthens your Core: This activates your rectus abdominis, obliques, and transversus abdominis, which helps your spine stay stable and your posture improve.
- Improves Hip Mobility: It stretches your hip flexors and external rotators, avoiding injuries and increasing mobility.
- Tones your Thighs: When you move your legs in this controlled motion, you engage your quadriceps and hamstrings, toning those muscles.
- Boosts Overall Fitness: Doing the exercise continuously will increase your cardiovascular endurance, lung capacity, stamina, and energy.
- Improves Mind-Body Connection: Being aware of every movement will help you connect your body and mind, improving your mindfulness in other activities.
- Eases Lower Back Pain: Strengthening the core muscles that support your spine and reducing tension on lumbar muscles helps relieve lower back pain.
Remember: Proper form is essential to prevent injuries or strain. Keep your palms facing down to reduce pressure on your wrist joints. Take a break between reps to get a good grip of the core muscles and stabilize your spine during movement. Additionally, pay attention to your breathing to get enough oxygen and increase your endurance. This will also help your mental clarity when exercising.
Tips to improve performance of a Lying Windshield Wiper with Bent Knees
Want awesome performance with your Bent Knee Lying Windshield Wiper? Here are 6 tips to help you get the most out of this exercise safely.
- Engage your core before starting
- Keep feet together and pointed up
- Lower legs slowly and under control
- Breathe deeply in a controlled manner
- Keep lower back on the floor
- Start small and increase range as you gain strength
Time is key. Don’t rush. Take time to ensure all muscles involved are working together. This exercise targets multiple muscles, like glutes, hamstrings, obliques and hip abductors/adductors. Focus on each muscle group and overall form. Start now and witness results soon! Remember, progress needs patience. Taking your time to perfect form will pay off with visible strength gains.
Common mistakes to avoid during a Lying Windshield Wiper with Bent Knees
Lying Windshield Wiper with Bent Knees is a great core exercise. But athletes often make mistakes that could lead to injury. Here’s a 4-Step Guide on Common mistakes to avoid:
|Mistake to Avoid
|Don’t arch your lower back. Keep it flat.
|Keep your shoulders pressed to the ground.
|Move slowly and don’t jerk your legs.
|Don’t lower your legs too close to the ground.
Remember these steps for safe performance. And keep your neck relaxed, focusing on proper form instead of speed. Pro Tip: Increase the angle of your legs by moving them closer to your head while maintaining form.
Variations of Lying Windshield Wiper with Bent Knees
Wanna spice up your Lying Windshield Wiper with Bent Knees routine? Here are some Variations to keep your workouts dynamic and challenging.
- Step 1: The Straight Leg Twist. Lie in the same position but with legs towards the ceiling. Lower them down to one side while keeping hips stable. Pause, then switch sides.
- Step 2: Oblique Crunches. Lay flat with bent knees lifted, feet flat. Place left hand behind head and reach up with right arm. Bring right elbow towards lifted knee. Return to center and repeat.
- Step 3: Toe Taps. Raise legs, but tap one foot down at a time. Engage core throughout.
- Step 4: Double Leg Circles. Legs out above, move them circularly clockwise then counterclockwise.
- Step 5: Flutter Kicks. Lay flat with hands below glutes or overhead. Raise head and heels 6 inches from ground. Separately flutter legs up and down.
- Step 6: Bicycle Kicks. Lie flat. Bend knees halfway towards chest. Twist torso towards right, bringing left knee near it. Extend right leg upwards. Alternate forty times.
Make the most of every training day! Challenge yourself with these Variations to build strength in different muscles and movements. Switch up your routine to stay motivated and engaged. Don’t let inertia win!