Windshield Wiper

Setup

• Lie on your back with the arms out wide for stability.
• Lift the legs so the hips are bent to about 90 degrees, legs together.

Execution

1. 1.Keeping the legs together, lower them to one side under control.
2. 2.Stop before the shoulder lifts off the floor.
3. 3.Bring the legs back through the centre and lower to the other side.

Breathing

Exhale as the legs sweep across, inhale through the centre.

Form cues

• Both shoulders stay pinned to the floor.
• Move slowly — the control is the exercise.
• Keep the legs glued together.

Common mistakes

• Letting the opposite shoulder peel off the floor.
• Dropping the legs and using momentum to swing back.
• Bending the knees so the lever gets short and easy.

Scaling & substitution

• The program itself offers a Russian twist holding a medicine ball as the alternative where wipers are not available to you.