Windscreen Wipers Give You Amazing Abs!

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There are three starting difficulty levels with this exercise. The easiest is feet up and close to the hips, the next is feet up with knees at 90 degrees, and then is legs straight up so that the body resembles an "L." The later is
the example we are using here.
However if this is a new exercise to you start with the easiest variation first and judge your strength. If it is easy then progress, don't try and be a 'toughie' and start at the top, you may just injure yourself. Injuries are not only dangerous to your health but can demotivate you very quickly meaning those fitness goals you had dissipate into nothing.
The windscreen wiper requires great stability and core strength to perform effectively. The hardest point of the exercise is maintaining control of your legs so that your feet do not touch the ground to your left or right during the wiping motion.
The second is to maintain flat hips and back contact with the floor at all times. This ensures that the energy and work is being concentrated of your core including hip flexors, abdominals, oblique's and lower back.
If you have watched the movie 300 the male cast members used variations of this exercise; being floor and hanging, to get their amazing sets of washboard abs. if you don't know what I mean check out the movie, you will see what I mean.
So as a great way to get your six pack showing or just to tone up your midsection this is a great exercise to consider adding or completing from time to time.
Technique Breakdown - Windscreen Wiper - Abs
Start/Finish Position
Lie on the floor on your back with your arms in the "T" position for stability.
Movement Phase
Lift your legs so that they are perpendicular to the floor and rotate your hips.
Keeping your hips in contact with the floor.
Move your legs to right, in a "windshield wiper" motion.
Stop before they touch the floor and bring them all the way back to the left.
Return to the centre point.
Hold for a moment and repeat for desired repetitions.
Breathing Directions
Breathe in during the downward motion.
Breathe out during the upward motion.
Tips
For best results keep your legs outstretched.
Move in a controlled manner keeping your hips and shoulders on the floor at all times.
This exercise can also be completed as a hanging variation for a real challenge, this is extremely challenging however the rewards are just as extreme.
Matt Goss is a Certified Personal Trainer with Bangin' Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Checkout http://www.banginbodz.com & http://www.facebook.com/bangin.bodz

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