Bent Windshield Wipers With Extension Tutorial

• Builds rotational core strength
• Improves oblique definition
• Enhances hip and pelvic control
• Trains shoulder stability against rotation
• Develops coordination between upper and lower body
• Challenges core endurance without equipment

Lie flat on your back on the floor. Extend your arms out to the sides at shoulder height with your palms pressing lightly into the ground. This arm position helps anchor your upper body and keeps your shoulders grounded throughout the movement.

Bend both knees and lift your legs so your hips and knees are bent about 90 degrees. Your thighs should be vertical, and your shins roughly parallel to the floor. Keep your feet together and off the ground.

Before starting, gently brace your core by tightening your abs as if preparing for a light cough. Press your shoulders and upper back into the floor and make sure your lower back stays close to the ground without excessive arching.

Quick tip: If your shoulders lift when you rotate, reset and reduce your range of motion.

• Shoulders stay glued to the floor
• Move slow and controlled
• Extend legs only as far as you can control
• Abs tight before you rotate
• Feet stay together
• No swinging or momentum

Start each rep by gently bracing your core before your legs begin to move. Think about tightening your abs as if you are zipping up tight pants, without holding your breath.

Inhale softly through your nose in the center position. As you rotate and extend your legs to one side, exhale slowly through your mouth. This exhale helps your obliques engage and keeps your ribs from flaring.

When you bring your legs back to center, inhale again and re brace before rotating to the opposite side. Keep your breathing smooth and controlled, matching the rhythm of your movement.

A simple rhythm to follow is inhale at center, exhale during the rotation and extension, inhale back to center. If you feel your lower back arching, slow your breathing and reduce the range of motion.

Good signs: You should feel strong tension along the sides of your abs, especially the obliques. Your core should feel challenged but controlled, and your shoulders should stay heavy against the floor. Mild shaking in the abs is normal and shows engagement.

Warning signs: Sharp pain in the lower back or hips means you should stop immediately. If your shoulders peel off the floor or you feel strain in the neck, the movement is too large or too fast.

Quick adjustments: If you feel it mostly in your lower back, bend your knees more and limit how far you extend your legs. If your neck tenses up, relax your head and press your arms down more firmly for support.

Core Focus Workout:

• Dead Bug, 3 sets of 8 reps per side
• Bent Windshield Wipers With Extension Both Sides, 3 sets of 6 to 10 reps
• Side Plank, 3 sets of 20 to 40 seconds per side

Rest 45 to 60 seconds between sets. One rep of this exercise includes a rotation and extension to both the right and left side.

Week 1: Perform 3 sets of 6 reps with slow control. Focus on keeping shoulders grounded and limiting the extension height if needed. Rest 60 seconds between sets.

Week 2: Increase to 8 to 10 reps per set. Slow the lowering phase and briefly pause for one second during each leg extension. Keep rest periods the same.

Week 3: Add a fourth set or reduce rest to 45 seconds. Aim for perfect form on every rep.

Progress to advanced variations once you can complete all reps without shoulder lift or lower back strain. If form breaks down, repeat the previous week and focus on control rather than volume.