Beginner
ISOMETRIC WIPERS
Chest
Body Part
Pectorals
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by lying flat on your back on a mat or bench.
2
Step:2 Extend your arms straight out to the sides, perpendicular to your body.
3
Step:3 Engage your core and lift both legs off the ground, keeping them together and straight.
4
Step:4 Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
5
Step:5 Pause for a moment, then use your core to lift your legs back to the starting position.
6
Step:6 Repeat the movement, this time lowering your legs to the opposite side.
7
Step:7 Continue alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
