Windshield Wipers Tutorial
Windshield wipers are a classic bodyweight core exercise performed lying on your back with straight legs rotating side to side. This movement is a powerful way to train your abs, especially the obliques, while also challenging hip control and core stability.
This exercise is popular in abs workouts and is often searched as how to do windshield wipers or windshield wipers abs tutorial. It is best suited for people who already have basic core strength and want to improve rotational control. Focus on slow, controlled movement and keeping your shoulders pressed into the floor.
Benefits
- Builds strong rotational core control
- Targets obliques deeply
- Improves coordination between hips and core
- Enhances body awareness and control
- No equipment needed, pure bodyweight
- Transfers well to sports and daily movement
- Challenges core endurance and strength
Setup & Starting Position
Start by lying flat on your back on a mat or comfortable floor surface. Extend your arms out to the sides at about shoulder height, palms facing down. Your arms act as stabilizers, so press them gently but firmly into the ground.
Bring your legs together and extend them straight. Lift both legs up until they are pointing toward the ceiling, forming roughly a 90 degree angle at the hips. Your knees should stay straight but not locked. Keep your head relaxed on the floor and look straight up.
Before starting the movement, gently brace your core by tightening your abs as if preparing for a cough. Press your shoulders and upper back into the floor. This is key, as the voice guide emphasizes keeping the shoulders grounded throughout the exercise.
Quick setup tip: If your lower back arches a lot here, slightly lower your legs until you can keep your ribs and lower back under control.
How To Do Windshield wipers (Step-by-step)
- Lie on your back with arms extended out to the sides, palms down.
- Lift both straight legs toward the ceiling and bring them together.
- Brace your core and press shoulders into the floor.
- Slowly rotate your legs to the right, lowering them toward the floor.
- Stop before your shoulders lift or twist.
- Use your abs to bring the legs back to center.
- Rotate the legs to the left in a smooth, controlled motion.
- Keep legs straight and together the entire time.
- Move slowly, avoiding momentum.
- Complete all reps alternating sides.
Form Cues
- Shoulders stay glued to the floor
- Move slow and controlled
- Legs together, knees straight
- Brace abs before moving
- Rotate through the hips, not the shoulders
- Control the return to center
Breathing & Bracing
Proper breathing makes windshield wipers safer and more effective. Before each rotation, take a calm inhale through your nose. As you begin lowering your legs to one side, gently brace your abs as if tightening a wide belt around your waist.
Exhale slowly through your mouth as your legs move, especially near the hardest part of the range. This helps your ribs stay down and prevents excessive arching in the lower back. Avoid holding your breath, as this can increase tension and reduce control.
A simple breathing rhythm you can repeat is inhale at center, exhale as legs rotate down, then inhale again as you return to center. Focus on keeping your hips and ribs connected so the movement comes from controlled rotation, not from momentum.
Common Mistakes
- Letting shoulders lift off the floor, fix by reducing range of motion.
- Using momentum to swing the legs, fix by slowing the tempo.
- Bending the knees, fix by lowering legs less if needed.
- Arching the lower back, fix by bracing abs harder.
- Dropping legs too low, fix by stopping before losing control.
- Holding breath, fix by using steady exhales.
How It Should Feel
Quick Self-Check: You should feel strong tension through your abs and obliques as your legs move side to side. The effort should be smooth and controlled, not jerky.
Good signs: A deep burn in the side abs, steady control through the middle, and shoulders staying heavy on the floor. You may also feel your hip flexors working, which is normal.
Warning signs: Sharp pain in the lower back, shoulders lifting aggressively, or neck tension. Stop immediately if you feel sharp pain.
If you feel it mostly in your neck, relax your head and press your arms into the floor. If your lower back feels strained, reduce how far you lower your legs or bend your knees slightly until control improves.
Alternative Names
Windshield wipers abs, Lying windshield wipers
Variations
Easier
- Bent-Knee Windshield Wipers: Perform the same movement with knees bent at 90 degrees.
- Limited Range Wipers: Lower legs only a few inches side to side.
- Feet-on-Floor Rotations: Keep heels lightly touching the floor as you rotate.
Harder
- Slow Tempo Windshield Wipers: Take 5 to 8 seconds per side.
- Paused Windshield Wipers: Pause for 2 seconds at the lowest point.
- Extended Range Wipers: Lower legs closer to the floor without losing shoulder contact.
Sample Workout
Core Stability Workout:
- Dead Bug, 3 sets of 10 reps per side
- Plank, 3 sets of 30 to 45 seconds
- Windshield Wipers, 3 sets of 6 to 10 reps per side
- Side Plank, 2 sets of 20 to 30 seconds per side
Rest 45 to 60 seconds between sets. Focus on control over speed.
Progression Plan
Week 1: Learn control and range. Perform bent-knee windshield wipers or limited range reps. Do 3 sets of 8 reps per side with slow tempo and full control. Rest 60 seconds.
Week 2: Move toward straight-leg windshield wipers. Aim for 3 sets of 6 to 8 reps per side. Focus on keeping shoulders fully grounded and breathing smoothly.
Week 3: Increase time under tension. Slow the lowering phase to 4 to 5 seconds per side. Keep reps the same but improve control.
Week 4: Add pauses at the bottom of each rotation for 1 to 2 seconds. If form breaks, repeat the previous week.
Progress when you can complete all reps without shoulder lift or lower back strain. Repeat a week if you lose control or need better stability.
FAQ
How many reps should I do?
Start with 6 to 10 controlled reps per side and build up slowly.
Are windshield wipers bad for your back?
When done with control and proper bracing, they are safe for healthy backs. Avoid if you have existing back pain.
Should my legs touch the floor?
No, only lower as far as you can while keeping shoulders grounded.
Can beginners do windshield wipers?
Beginners should start with bent-knee or limited range versions.
Summary
Windshield wipers are a demanding but rewarding abs exercise that build real core strength and control. When performed with slow tempo and proper bracing, they challenge your obliques and teach your body to resist unwanted rotation.
Use the tutorials, cues, and progression guide above to master the technique safely. Start with the variation that allows perfect form, then gradually increase difficulty as your control improves. Stay patient, move with intention, and your core strength will steadily grow.
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