Wipers with straight legs
About this exercise
"Wipers with straight legs" targets the Tsakiya muscle group, suitable for beginners. The main load falls on: Abs, Obliques. Equipment needed: Bodyweight.
Description
An exercise for the abdominal muscles, especially the oblique abdominal muscles and deep core muscles. It is performed lying on your back with straight legs raised, which smoothly descend from side to side, imitating the movement of the wipers. The exercise develops body strength, improves pelvic stability and movement control.
Instructions
Starting position: Lie on your back. Extend your legs and lift them up to about a 90° angle to the floor. Keep your legs together and as straight as possible. Spread your arms apart and press your palms to the floor for stability. Tighten your abdominal muscles and press your lower back to the floor. Execution: Slowly lower your straight legs to one side, without lifting your shoulders and arms off the floor. Lower your legs as low as you can to maintain control and lower back position. Bring your feet back to the center position. Slowly move your legs to the opposite side. Keep moving from side to side, as if the wipers are cleaning the glass.
Muscles worked
Primary
Secondary
