Half Wipers (bent leg)

Half Wipers (bent leg) is an advanced core exercise that primarily targets the obliques, hip flexors, and lower abs. This exercise helps to strengthen and stabilize the core muscles while improving flexibility in the lower body. The Half Wipers are a challenging variation of the traditional windshield wipers exercise. To perform Half Wipers (bent leg), you start by lying on your back with your arms stretched out to the sides, palms facing down. Bend your knees at a 90-degree angle and lift your feet off the ground, so your shins are parallel to the floor. This is the starting position. From here, engage your core and slowly lower your legs to one side, trying to touch the floor but without letting your feet touch. Control the movement and avoid any swinging or twisting of the hips. Pause for a moment at the bottom of the movement, feeling the stretch in your obliques, and then use your core strength to lift your legs back to the starting position. Repeat the movement to the other side, aiming for a controlled and smooth motion throughout the exercise. Start with a few repetitions on each side and gradually increase as you gain strength and stability. Keep in mind that proper form and technique are crucial for this exercise to be effective and safe. It is important to listen to your body, perform the exercise at your own pace, and never push through any pain or discomfort. As with any exercise, it's always recommended to consult with a fitness professional to ensure that the exercise is suitable for your individual fitness level and specific needs.

Instructions

• Lie down on your back with your legs bent and feet flat on the ground.
• Extend your arms out to the sides, perpendicular to your body.
• Engage your core and keep your upper body still as you let your legs drop to one side, keeping them bent.
• Gently bring your legs back to the starting position.
• Repeat the same movement, dropping your legs to the opposite side.
• Continue alternating sides for the desired number of repetitions.

Tips & Tricks

• Focus on engaging your core and keeping it activated throughout the exercise.
• Maintain a slow and controlled movement to maximize the effectiveness of the exercise.
• Keep your neck relaxed and avoid straining it during the movement.
• For an added challenge, try extending your arms overhead while performing the exercise.
• Remember to breathe steadily and avoid holding your breath during the exercise.
• Ensure that your lower back stays pressed firmly against the floor or mat to protect your spine.
• Gradually increase the range of motion as you build strength and flexibility.
• Listen to your body and adjust the difficulty level as needed to prevent injury.
• Incorporate variations of this exercise into your routine for a well-rounded core workout.
• Combine with other core exercises to create a comprehensive workout routine.