Windshield Wiper Exercise for Fat Loss: Benefits & Technique

Windshield wiper exercise, also known as laying or floor wiper, is a bodyweight workout. When done correctly, your legs serve as the windshield, and the motion is similar to that of a car wiper.

Before trying out this core exercise, keep in mind that you don't usually focus on fat loss in particular body areas. The windshield wipers exercise works numerous muscle groups at once, including core, arms, hip flexors and those harder-to-reach places like the obliques.

The simplest form of this exercise is lying on the floor and moving both legs simultaneously side to side without letting them touch the ground.

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How to do Windshield Wiper Exercise?

The windshield wiper exercise works every muscle in the body, giving you a full-body workout. When performing this exercise, it's crucial to maintain controlled, steady motions for appropriate forms and techniques.

Here’s how to do the windshield wiper exercise:

• Lay face-up on an exercise mat with your arms at your sides and hands downward. Your pelvis and spine should be in a neutral alignment. Keep your ribcage down while slightly tucking your pelvis. Your chin should stay tucked throughout the exercise.
• Pull your knees to your chest by engaging your core and standing on your feet. Your legs can be straightened or kept bent. To build stability in your lower body, keep your legs parallel to the ground, and squeeze them together.
• Keep your upper torso engaged, and steadily descend your legs towards the left side of your body while keeping a neutral spine. To control your movement, use your legs and midsection.
• Pause just before your legs touch the ground at the bottom of the movement.
• As you start to rotate your legs to the right side of your body, contract your abdominals. You should only sway to each side as far as you can.
• For the number of repetitions you want, keep alternating back and forth like windshield wipers.

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Benefits of Windshield Wiper Exercise

While some doubt the benefits of this workout, including windshield wiper in your workout regime can have some positive effects. Among the most significant ones are:

1) Stronger core: Windshield wipers are a form of resistance exercise that can help you build stronger muscles in your core.

2) Aid in weight loss: This exercise can take more energy than you would need to do your normal daily activities. Higher muscle mass also aids in calorie burning. Although neither is a certain way to lose weight, they both potentially help. If losing weight is your objective, keep in mind that there are superior workout options, though.

3) No equipment needed: Windshield wiper exercise is a bodyweight workout, so there's no need to purchase special equipment or travel to the gym. However, an accommodating surface, such as a yoga mat, might make the activity more comfortable.

4) Better Sleep: Exercises like windshield wipers can enhance the quality and quantity of your sleep, which has numerous benefits.

5) Reduces ageing: Using windshield wipers won't stop aging. However, certain aging indicators that are linked to detrimental health impacts can be slowed down through this exercise.

Windshield wiper exercise promotes weight loss. (Photo via Pexels/Ketut Subiyanto)

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Common Mistakes to Avoid

Many people make the mistake of using their legs to gain momentum rather than their core power. Due to excessive reliance on the hips, you may get back or hip pain.

Keep in mind that, as this is a core exercise, only the core should be worked out. Not doing so can cause discomfort and also not produce the desired results. To avoid getting injured, follow the proper steps as discussed above.

Squeeze the core while you swing your legs back and forth. Stop or slow down if you sense that you're using your legs excessively.

If you have leg or hip fatigue, you're not engaging your core. Restart the exercise by pulling the navel in the direction of the spine.

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Takeaway

As long as the proper technique is used, incorporating windshield wiper exercise into your fitness program has many benefits. To see the results, the simplest version of the exercise should be made more difficult.

Remember that consistency is also key. Even if it's challenging at first, you get better with practice. So go ahead and put yourself to the test by performing the windshield wiper exercise.