Isometric Wipers

Isometric Wipers


This exercise involves lying on your back with your legs raised and moving them side to side in a controlled manner without touching the ground. It targets the core and hip muscles.

Muscle Group

Equipment Required

Isometric Wipers Instructions

  1. Start by lying flat on your back with your arms extended out to the sides and your palms facing down.
  2. Lift your legs up so that they are perpendicular to the floor and your body forms a 90-degree angle.
  3. Engage your core and slowly lower your legs to the right side, keeping them straight and hovering just above the ground.
  4. Hold this position for a few seconds, then use your core to lift your legs back up to the starting position.
  5. Repeat the same movement, this time lowering your legs to the left side.
  6. Continue alternating sides for the desired number of repetitions.

Isometric Wipers Form & Visual

Isometric Wipers

Isometric Wipers Benefits

  • Strengthens the core muscles, including the rectus abdominis, obliques, and transverse abdominis
  • Improves stability and balance
  • Increases flexibility in the hips and lower back
  • Helps prevent lower back pain and injury
  • Can be done anywhere without equipment

Isometric Wipers Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Quadratus lumborum

Isometric Wipers Variations & Alternatives

  • Isometric Wipers with Dumbbells
  • Isometric Wipers with Resistance Bands
  • Isometric Wipers on Stability Ball
  • Isometric Wipers with Medicine Ball
  • Isometric Wipers with Kettlebell