Hanging Windshield Wiper

This is an an advanced variant of the Hanging Leg Raise, so before attempting it make sure you have good grip strength, flexibility and balance. Hanging windshield wiper gets its name from the posture adopted, that resembles the window wipers of a car, as an individual performs each rep. The goal is to rotate the torso from one side to the other, whilst maintaining a horizontal position. Doing the windshield wiper movement helps to build a very strong core.

To perform this exercise right, you should be strong enough to bring your legs up to the bar and then revolve them while twisting the legs to each side. The most challenging part is resisting the rotation and stopping your legs from falling after the twist. If you do it correctly, there are numerous benefits of this exercise.

• It is an exceptionally ‘flashy’ abdominal exercise which builds core strength in the lower abs, upper abs, and obliques
• The hanging windshield wiper restores normal range of movement and motor control to the muscles and hip joint
• This street workout gets your core body and abs in shape for the human flag and front lever
• It develops the strength of the lower abdomen to stabilize the pelvis during leg motions
• It will stretch and loosen rectus femoris and the tensor fascia lata
• This exercise is beneficial for those with back pain as the core activation element helps stabilize the spine

• Under the pull-up bar, extend your arms upwards, grasp the bar with an overhand grip, and have your hands roughly shoulder-width apart.
• Engage your scapula and bring yourself into an active hang. The bar is now supporting 100% of your body weight.
• Lift your legs towards the bar. Do this by using your lats and scapula to push against the bar and pull yourself into place.
• Keep your arms and legs straight. Your legs perpendicular to your torso and your hips level with your shoulders. Have your feet together.
• Don't use momentum to aid you, use your core strength.
• Now, rotate your legs to one side until they are parallel with the floor, roughly 90 degrees.
• Slowly and with control rotate your legs to the other side. Keep your legs as straight as possible.