Lying Windshield Wipers

Obliques, HipsBodyweight

Supine windshield wipers are a rotational core exercise performed lying on your back. They strengthen the obliques and build core anti-rotation stability.

How to do it

1Lie on your back with your arms spread wide, palms down, and raise your legs toward the ceiling.

2Press your shoulders and shoulder blades firmly into the floor to anchor your upper body.

3Slowly lower your legs to one side, keeping the opposite shoulder pinned to the mat.

4Engage your core to pull your legs back up to the vertical position.

5Repeat the movement on the opposite side with the same level of control.

Common mistakes

Lifting your shoulders or upper back off the floor, losing control and straining your lower back.

Dropping your legs too fast, removing tension from the abs and risking back injury.

Holding your breath during the rotation, which spikes intra-abdominal pressure and breaks your rhythm.

Breathing

Inhale as you lower your legs to the side, and exhale as you bring them back to center. Don't hold your breath at the bottom.

Make it harder or easier

Bend your knees at a 90-degree angle and shorten the range of motion to make it easier; keep your legs completely straight to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.