This exercise mainly works your side muscles (obliques).

Stronger obliques help you stay steady during other workouts.

Better balance and coordination: Doing this exercise regularly improves your balance and how well your body moves together. This can help prevent falls and make you feel more confident and steady on your feet.

Reduce your risk of injury: A strong core acts like a natural protector for your back and spine. It helps support your body during movements, making you less likely to get hurt while exercising or doing everyday tasks.

Increase your flexibility: The Half Wipers (Bent Leg) exercise gently stretches your lower back and hips. Improved flexibility in these areas can help reduce stiffness and pain, making movement easier.

Bend your knees and lift your feet. Keep your feet together. This is your starting position.

Slowly lower your legs to one side, keeping your knees bent. Try to keep your legs together as you move them.

Bring your legs back to the middle. That's one repetition.

Now, lower your legs to the other side, keeping your knees bent.

Return your legs to the middle. That's two repetitions.

Repeat steps 3-6 eight to twelve times on each side. This is one set of exercises.

Important tip: Try to keep your shoulders pressed against the floor the whole time. This makes the exercise work better for your core muscles.

Hollow Hold: This exercise works your whole core – your stomach muscles and hip muscles. It helps you get stronger and steadier. Unlike Half Wipers, which move side to side, the Hollow Hold is about holding a position, building endurance and control.

Russian Twist: This exercise is great for your side muscles (obliques) and makes you stronger at twisting. Instead of moving your legs like in Half Wipers, you twist your body while holding something heavy, building core strength and balance.

Alternate Heel Touchers: This exercise also works your side muscles and core, similar to Half Wipers. You lie on your back and reach for your heels, one at a time. It's a different movement that improves flexibility and stability.

These exercises all work the same muscles but in different ways. Trying different exercises helps you build a stronger core overall. See which one you like best!

Try Straight Leg Wipers: Keep your legs straight while doing the wiper movement. This makes your side and front stomach muscles work harder, building stronger core muscles and better balance. It also helps stretch your hips and lower back.

Add Hollow Holds to your routine: Although not exactly a wiper, the Hollow Hold is fantastic for your whole core. Holding this position makes all your core muscles work, which helps with the wiper exercises.

These variations build a strong core and improve your balance and flexibility.

Mix these exercises into your workouts for a complete core training session.

Experiment to find what works best for you!

This helps protect your back from injury. Imagine pressing your back firmly into the floor. If your shoulders lift, you're likely using your neck and back muscles too much instead of the muscles you're trying to work.

Move slowly and smoothly.

Don't rush! Controlled movements help you feel the exercise working the right muscles. Fast movements can lead to poor form and increase your risk of hurting yourself.

Keep your tummy muscles tight.

This helps support your back and makes the exercise more effective. Think about pulling your belly button in towards your spine. This engages your core muscles, which are important for stability and balance.

A strong core helps you stay balanced and prevents injuries.

This exercise focuses on your stomach muscles, lower back, and hips.

Doing it correctly is important to get the most benefits and avoid hurting yourself.

Lie on your back with your knees bent and feet flat on the floor. This is your starting position.

Slowly lower one leg towards the floor, keeping it straight. Don't let your lower back arch off the ground.

Hold your leg just above the floor for a moment, then bring it back up to the starting position.

Repeat with the other leg. This is one repetition.

Start with a small number of repetitions and gradually increase as you get stronger.

Focus on controlled movements. Don't rush through the exercise.

Breathe steadily throughout the exercise. Inhale as you lower your leg and exhale as you raise it.

If you feel pain, stop immediately and check your form.

Regularly practicing Half-Wipers can improve your posture and overall fitness.