Enhancing Skills

Windshield wiper

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell windshield wiper is an advanced core exercise that targets the abdominals and obliques.

Stretch to do prior to exercise:

  • Cat-cow stretch
  • Seated forward bend

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio such as jogging in place or jumping jacks
  • Dynamic stretches like leg swings and arm circles

How to select the proper weight: Select a weight that challenges you but allows you to perform the exercise with proper form. Start with a light weight and gradually increase the weight as you become stronger.

Proper form:

  1. Lie flat on your back with your arms extended out to the sides, holding a dumbbell in each hand.
  2. Raise your legs up towards the ceiling so that they are perpendicular to the ground.
  3. Keeping your legs straight and together, slowly lower them to one side, as close to the floor as possible without touching it.
  4. Engage your core to lift your legs back up to the starting position.
  5. Lower your legs to the opposite side and repeat the movement.

How to reduce the difficulty: To make the exercise easier, bend your knees or perform the exercise without weights.

How to increase difficulty: To make the exercise more challenging, increase the weight of the dumbbells or perform the exercise on an unstable surface like a stability ball.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-15 reps

Estimated time for exercise: 1 set of 8-15 reps should take approximately 2-3 minutes.

Body Group:

Full Body

Muscle Group(s):

Abdominals, Side Abs

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Obliques

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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