Bodyweight

Hanging Windshield Wiper

The Hanging Windshield Wiper exercise is a powerful core workout, enhancing flexibility and strength in your obliques. Hang from a bar, rotating your legs side-to-side, improving control, stability and athletic performance.
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Hanging Windshield Wiper instructions
Step-by-step instructions
1
Start by hanging from a pull-up bar, both hands shoulder-width apart, legs together and straight down.
2
Lift your legs and rotate your hips to one side, until your legs are parallel with the floor.
3
Pause for a moment and then return your legs back to the centre.
4
Repeat the movement on the opposite side.
5
Avoid swinging your body and use your core to control your movements; this will ensure you're operating from your abdominal muscles rather than using momentum.
Start by hanging from a pull-up bar, both hands shoulder-width apart, legs together and straight down.
Lift your legs and rotate your hips to one side, until your legs are parallel with the floor.
Pause for a moment and then return your legs back to the centre.
Repeat the movement on the opposite side.
Avoid swinging your body and use your core to control your movements; this will ensure you're operating from your abdominal muscles rather than using momentum.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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