ex_GV4VUH

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Waist · Body Weight

Wind Wipers

intermediatestrengthMale & female model

Wind Wipers is an intermediate compound strength exercise that works the abs (waist), with the hip flexors and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Abdominals · Rectus Abdominis
Obliques · External Obliques

Secondary muscles

Hip Flexors · Iliopsoas
Lower Back · Erector Spinae

How to do Wind Wipers

Lie on your back with your arms extended out to the sides for stability, lift your legs up towards the ceiling, and keep them bent at 90 degrees.
Lower your knees to the right side, keeping them bent together until they are just above the floor.
Raise your knees back to the center position, and then lower them to the left side until they are just above the floor.
Repeat the movement, alternating sides, for the desired number of repetitions.

Form tips

Use a mat or soft surface to support your back and prevent discomfort.
Avoid using momentum to move your legs; focus on using your abdominal and oblique muscles.
Keep your shoulders flat on the floor to maintain stability and proper form.

Wind Wipers alternatives

Ab Wheel Right Out

Abs · intermediate

Tyre Hammering

Abs · intermediate

Plate Wood Chopper

Abs · intermediate

Dumbbell Close Grip Shoulder Press Sit Up

Abs · intermediate

More abs exercises

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Bodyweight Knee Thrust

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Alternating Toe Tap

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Ball Slams

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Med Ball Half Kneeling Wood Choppers

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Landmine Rotational Lift to Press

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Ab Wheel Left Out

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Wind Wipers FAQ

What muscles does Wind Wipers work?

Wind Wipers mainly works the abs in the waist (Rectus Abdominis and External Obliques). The hip flexors and lower back work as secondary muscles.

What equipment do you need for Wind Wipers?

None. Wind Wipers is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Wind Wipers should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Wind Wipers good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Wind Wipers burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Wind Wipers?

Other exercises for the abs include Ab Wheel Right Out, Tyre Hammering, Plate Wood Chopper and Dumbbell Close Grip Shoulder Press Sit Up.

For developers

Use Wind Wipers in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GV4VUH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GV4VUH",
  "name": "Wind Wipers",
  "model": "male",
  "counterpartId": "ex_NQHWQL",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_GV4VUH/mp4-720.mp4?…",
    "poster": "https://…/ex_GV4VUH/poster.jpg?…"
  }
}