Chair Seated Windshield Wiper
Strengthen your core from a chair! This seated exercise targets your abs and obliques, perfect for home or office workouts.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Windshield Wipers on a Chair
Setup/Positioning:
1. Sit on the chair: Start by sitting on the edge of a sturdy chair. Ensure that your back is straight and your feet are flat on the ground.
2. Engage your core: Sit up tall and engage your abdominal muscles for stability.
3. Extend your legs: Lift your legs off the ground, keeping them straight. Your feet should be together and parallel to the floor.
Movement Instructions:
1. Tilt to the side: Slowly lower your legs to one side while keeping your upper body stable and your knees together. Aim to reach the maximum range of motion without losing balance.
2. Return to center: Use your core to bring your legs back up to the center position.
3. Alternate sides: Lower your legs to the opposite side in a controlled manner. Continue alternating sides.
4. Breathing: Breathe steadily throughout the movement. Inhale as you lower your legs and exhale as you bring them back to center.
Tips for Beginners:
- Start with small ranges of motion if necessary, gradually increasing as you become more comfortable.
- Keep your movements slow and controlled to maintain balance.
- Engage your core to protect your lower back during the exercise.
- Practice this movement for 10-15 repetitions on each side.
Safety Note:
Ensure that the chair is stable and does not slide to avoid any risk of falling.