Lying Windshield Wiper
A supine exercise where the legs, held vertically, lower side to side like windshield wipers. It trains the obliques through controlled rotation.
Primary muscles
- Obliques
Secondary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Hip Flexors
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with arms out wide, palms down, and legs raised straight toward the ceiling (or knees bent at 90 degrees to make it easier).
Brace your abs and press your arms into the floor.
Lower your legs together to one side, keeping both shoulders down.
Stop before the legs touch the floor and pull them back to centre with your obliques.
Repeat to the other side and continue alternating.
Breathing: Inhale as the legs lower, exhale as you pull them back.
Coaching tips
Shoulders stay pinned
Legs move together
Slow on the way down
Common mistakes
Letting the shoulders lift
Dropping the legs quickly
Going beyond a controllable range
Safety notes
Bend the knees and reduce the range if you feel strain in your lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.