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Achieving Strong Abs: No Equipment Needed

Athletes in Motion
Athletes in Motion
September 29, 2017
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[video width="1280" height="720" mp4="http://www.americangrit.com/wp-content/uploads/2017/09/Mini-Windshield-Wipers-exercise-Advanced.mp4"][/video]Are you tired of doing endless crunches? Are you looking for an abs exercise that’s challenging, one that is modified but still may be the most challenging core exercise you’ve tried? Try mini windshield wipers. This exercise is a modification of a very advanced exercise, actual windshield wipers, that you can work up to once you master the minis. Just at the name suggests, your legs move like windshield wipers. However, your core acts as the motor and stabilizer for your set of wipers, and you are in a battle against gravity, not rain. Mini windshield wipers are very challenging for your abdominals, obliques, and they engage your lower back which results in extraordinary core strength. They also work very well to help you gain full range of motion in your hips joints.If your core is not well-developed before you begin this exercise, it will prove difficult. However, you can modify this exercise even more to build strength over time. Just move your knees out only to the point at which you can still pull them back up to the center, or starting point. Try each week to rotate them closer to the floor without touching.

How To Do Windshield Wipers:

  1. Lie flat on your back on the floor.
  2. Place your arms straight out to your sides. You’ll be in the shape of a cross.
  3. Lift your legs and bend at your knees to form a 90 degree angle.
  4. Begin by rotating your hips to one side, but do not let your legs touch the floor.
  5. Return to the middle and then rotate your hips to the other side without letting your legs tough the floor.
  6. That is one repetition. Complete sets as prescribed.

Trainer Tips:

Breathing techniques are important for all exercises, and this one is no different. Make sure you exhale as you rotate your hips to the sides and inhale as you move back to the middle starting position.

Sample Exercise Plan:

  • Mini windshield wipers 1 set of 10, 1 set of 8, 1 set of 6
  • Planks 3 sets for 1 minute each (45 seconds rest in between)
  • Russian twists 3 sets as many as possible in 30 seconds (30 seconds rest)
  • Cable Crunches 3 sets of 12
  • Hanging knee raises 3 sets of 10
  • Barbell ab rollouts 1 set to failure
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