Lying Windshield Wiper

HOME EXERCISE OF THE WEEK

The Lying Windshield Wiper is a great ab exercise that is going to activate your core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles to help stabilize the hip and it is also beneficial for those with low back pain as the core activation component helps stabilize the spine.

The straight leg version as seen in the video is challenging so if you are having trouble maintaining proper form then you can bend your legs at the knees for an easier version.

Let’s take a look at the key performance points of the Lying Windshield Wiper.

  • start by laying on the floor with your arms extended out to your sides and both legs raised up 90 degrees
  • pull your belly button in towards your spine to keep your abs engaged throughout the movement
  • slowly lower both legs to one side stopping short of touching the floor
  • return to the center and then lower both legs slowly to the other side
  • repeat for your desired amount of reps or time
  • as these get easier to do, try bringing your arms closer to your body so they offer less stability
  • bend your legs at the knees for an easier version if the straight leg version is too challenging

So there you have the Lying Windshield Wiper. You will be well on your way to a strong core with this one! Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Starfish Crunch

HOME EXERCISE OF THE WEEK

The Starfish Crunch is a challenging but fantastic ab exercise that is going to work all your ab muscles as well as your hip flexors. This is more of an advanced move so make sure you take it slow at first and if you have lower back issues then I wouldn’t recommend this move until you have built up some good strength in your core with other ab and core exercises.

Let’s take a look at the key performance points of the Starfish Crunch.

  • start by laying on the ground with your arms and legs extended so that you’re creating an X position
  • pull your belly button in towards your spine to keep your abs engaged throughout the movement
  • in on move, lift your shoulders, arms, and legs off the ground and hug your knees to your chest
  • slowly lower your body back down to the ground and back in to the starting X position
  • make sure to keep your arms and legs slightly off the ground throughout the movement to keep tension in the abs
  • repeat the exercise for your desired amount of reps or time

So there you have the Starfish Crunch. Add this in to your ab routine and get those abs fired up! Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!