Supine Windshield Wipers

A lying rotation drill: with the knees bent or the legs raised, both legs swing from side to side like wipers while the shoulders stay pinned to the floor.

How to do it

1. Lie on your back with the arms out to the sides and the knees bent over the hips.
2. Brace the trunk so the lower back does not lift off the floor.
3. Lower both legs together towards one side as far as the shoulders stay down.
4. Bring them back through the centre and lower to the other side.
5. Keep alternating for the desired number of repetitions.

Tips

• Both shoulders stay on the floor; the range is defined by them, not by the legs.
• Keep the knees together so the pelvis moves as one unit.
• Straighten the legs for a much harder version once the control is there.

Muscles

Primary: Obliques, Abs

Secondary: Hip flexors, Transverse abdominis