Floor Wipers Exercise

Floor wiper exercises are abdominal exercises, which work the hip flexors and upper body as well. In other words, it is a compound exercise, which helps in increasing upper body endurance and helps in shaping the midriff area. It is important to note that although the workout routine is simple, most amateurs find it obscure. Also, this routine is recommended only for people, who are already in decent shape.

You may use a barbell or a dumbbell, to perform this exercise. The weight to be used on the barbell will vary for each person, depending upon the strength and endurance. Here are the steps for this exercise. Following are some of the techniques to perform the exercise.

The traditional version does not use barbell. To perform the traditional version, lie down on the floor and place your palms on either side of the body or behind the neck. Place both your feet together, and slowly lift the legs up in the air, till they are perpendicular to the floor.

Now gradually bend your legs towards the right side and if you want you can touch your toes to the floor. Hold this position for a few seconds, and then lift your legs up in the air. Repeat the same on the left side. Continue this core exercise for 15 to 20 times per set for 2 to 3 sets.

Lie on the floor facing up and let your trainer place the barbell in your hands. Slowly straighten your hands, till they are locked. This action will look similar to the barbell bench press. Ensure that your legs are extended and placed next to each other throughout the exercise.

Now keeping your hands extended, lift your legs off the floor till they are perpendicular to the floor. Slowly bend your legs on the right side and try to touch the floor. After touching the feet momentarily on the floor, again lift the legs up and bend on the left side now.

Repeat the exercise for 10 to 15 repetitions on either sides. Take small breaks in between, if you are not able to hold the barbell for long. Perform 2 to 3 sets at a time.

Make sure that the barbell is steady while doing this exercise, otherwise it may cause injury. Also, it is important to perform the movements of this ab exercise in controlled manner. Do not use the lower back muscles, while lifting and lowering your legs. Perform this exercise in an abdominal workout routine only, when you have been working out for a considerable amount of time. Otherwise, this exercise can also be performed separately.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.