Isometric Wipers

Lie down like a cozy bear in a den, brace your belly like you are guarding a honey pot, then sweep your legs side to side without letting your ribs pop up. Slow and steady paw work wins here. Keep the tummy tight, breathe, and make the wiggle controlled.

Instructions

1. Lie on your back with arms out to the sides for support and palms down.
2. Lift your legs together to a tabletop position or straight up (harder), keeping knees and ankles stacked.
3. Brace your core and press your low back gently toward the floor.
4. Slowly lower both legs to one side as far as you can without your shoulders lifting or your low back arching.
5. Pause briefly and hold tension through your core.
6. Return to center with control.
7. Repeat to the other side, alternating for reps or time.

Benefits

• Improves core stability and anti-rotation control
• Strengthens obliques and deep abdominal bracing
• Builds better lumbopelvic control for lifting and sport
• Enhances coordination between trunk and hip movement

Key Points

• Keep shoulders and upper back pinned to the floor.
• Move slowly; control matters more than range.
• Maintain a strong abdominal brace and steady breathing.
• Stop the descent when your low back wants to arch or ribs flare.
• Use bent knees to scale down; straight legs to scale up.

Common Mistakes

• Letting the low back arch off the floor
• Using momentum and swinging the legs
• Shoulders lifting or rolling as the legs move
• Going too low and losing core tension
• Holding breath throughout the set