It makes your stomach muscles and hips stronger.

This exercise helps you twist your body easily.

It's good for your back health.

It's useful for athletes, people who work out, and anyone wanting a stronger core.

You can do it to warm up before exercise or as part of your regular workout.

Doing this exercise regularly will improve your fitness.

Lie on your back with your arms out to the sides, like a starfish.

Slowly move your legs from side to side, keeping them straight.

Keep your lower back pressed to the floor the whole time.

Breathe normally as you do the exercise.

Start slowly and increase the range of motion as you get stronger.

If you feel any pain, stop and talk to a doctor or physical therapist.

Improve your flexibility: This exercise gently stretches your hips and lower back. Better flexibility means less stiffness and a lower chance of injury.

Prevent injuries: Having strong core muscles protects your back and helps prevent injuries during exercise or everyday movements. It acts like a natural brace.

Boost your athletic performance: A strong core is important for many sports and activities. It improves power and helps you move better.

Bend your knees so they're at a right angle (like a 90-degree angle). Keep your feet flat on the floor.

Stretch your arms out to the sides. Your body should look like a big 'T'. This helps you stay steady.

Slowly drop your knees over to one side. Keep your shoulders on the floor the whole time. Your knees should still be bent.

Use your tummy muscles to bring your knees back to the middle.

Now, slowly drop your knees to the other side. Remember to keep your shoulders flat on the floor.

Keep going back and forth, moving slowly and carefully. Do as many as you feel comfortable with.

Try to go nice and slow. This makes the exercise work better for your tummy muscles.

It mainly works your oblique muscles (the muscles on the sides of your waist) and helps you become more flexible.

Here are some ways to change it up:

Half Wipers (Bent Knees): Bend your knees while doing the exercise. This is easier on your back and good for beginners or if you don't have much flexibility. It still works your obliques and strengthens your core.

Straight Leg Wipers: Keep your legs straight during the exercise. This is harder and makes your core work more. It's good for improving balance and strength.

All three exercises use the same basic movement, but each one offers something different.

They all help build a stronger core, make you more flexible, and improve how well you can move.

Try each one and find what works best for you!

Half Wipers (Bent Knee): This is like windshield wipers, but easier. You bend your knees, making it gentler on your body. It still works your side muscles (obliques) and helps you get stronger and more flexible.

Lying Butterfly Exercise: This one focuses on your hip muscles. It helps you move your legs out to the sides while lying down. This strengthens your hips and also helps your core.

Straight Leg Wipers: This is like the original windshield wipers, but with straight legs. It's a bit harder, and really works your core muscles to keep your legs steady as you move them.

These exercises all help strengthen your core and hip muscles, but in slightly different ways. Try them all and see which ones you like best!

Don't rush! Slow and controlled movements are key. This helps you work the right muscles and prevents injuries. Take your time and feel the stretch and the work in your muscles.

Always keep your stomach muscles tight. This is called engaging your core, and it's super important for this exercise. A strong core helps protect your back and makes the exercise more effective. Imagine pulling your belly button towards your spine.

Increase Flexibility: This exercise helps you stretch and become more flexible in your lower back and hips. Improved flexibility makes it easier to move around and do other activities without pain.

Proper Form is Key: To get the most benefit and avoid injury, it's very important to do the exercise correctly. Focus on slow, controlled movements and listen to your body.

Common Mistakes to Avoid: Many people make mistakes that reduce the exercise's effectiveness or cause injury. For example, moving too quickly or not keeping your back flat on the ground are common problems. Learning the correct technique is crucial.

Explore Variations: There are different ways to do supine windshield wipers, making them suitable for different fitness levels. You can start with easier versions and gradually make them harder as you get stronger.

Gradual Progression: Start slowly and gently. Don't try to do too much too soon. Listen to your body and rest when needed. Gradually increase the number of repetitions and sets as you get fitter.

Enjoy the Benefits: With consistent practice and correct form, you'll notice improvements in your core strength, stability, and flexibility. This can lead to better overall fitness and a reduced risk of injuries in everyday life.