I hadn’t attempted windshield wiper abs in a good while when they popped up during a no-impact core workout I was trying on Instagram. Two reps was enough for me to remember exactly why this was one of my OG love-hate moves.
“The windshield wiper’s primary movers are the obliques and rectus abdominus or ‘six pack’ muscles,” said Mitchell Fischer, ACSM, Gold’s Gym fitness expert and US weightlifting coach, and you’re also getting stabilizing support from your glutes and hip flexors. All in all, a great full core move that Mitchell said is especially effective if you experience back pain or have trouble stabilizing your lower body during exercise.
Ready to add this into your ab routine? Ahead, we’ve demoed one modified and one advanced version of the move, and I’ll warn you: they’re much harder than they look. Remember to warm up and loosen your lower back before your workout, Mitchell told POPSUGAR.
POPSUGAR Photography / Maggie Ryan
Modified Windshield Wipers
- Lie down on your back with arms at 90 degrees out from your shoulders, palms and arms pushed actively into the ground to stabilize your shoulders and spine.
- Lift your legs off the ground, bending your knees at a 90 degree angle like you’re sitting in a chair.
- In a slow and controlled motion, lower your feet to one side. Pull your belly button to your spine. Your spine will lift slightly off the ground as you turn, but try to press it into the ground as long as possible.
- Engage your abs to lift your legs back to the starting position.
- Repeat, lowering to the other side. This completes one rep.
POPSUGAR Photography / Maggie Ryan
Windshield Wiper Abs
- Lie down on your back with arms at 90 degrees out from your shoulders, palms and arms pushed actively into the ground to stabilize your shoulders and spine.
- Straighten your knees and flex your feet. As much as possible, maintain a 90-degree angle at the hip throughout the movement.
- In a slow and controlled motion, lower your feet and legs to one side. Pull your belly button to your spine. Your spine will lift slightly off the ground as you turn, but try to press it into the ground as long as possible.
- Engage your abs to lift your legs back to the starting position.
- Repeat, lowering to the other side. This completes one rep.
