Floor Wiper 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Floor Wiper is a bodyweight exercise that primarily targets the abs while also engaging the obliques as a secondary muscle group. Performed lying faceup with legs extended overhead and arms out to the sides for stability, the movement involves lowering both legs to one side as far as possible without touching the floor, then using the abdominal muscles to return to the starting position before repeating on the opposite side. This exercise emphasizes core strength, control, and stability, particularly in the abdominal and oblique regions.
How to Perform
Lie on your back with your legs lifted straight above your hips and arms extended out to the sides, palms pressing lightly into the floor for support.
Slowly lower both legs toward one side, stopping just before they touch the ground, keeping your upper body stable and pressed against the floor.
Engage your core to lift your legs back to the center position above your hips.
Repeat the movement on the opposite side, alternating sides in a controlled, steady manner.
Focus on maintaining tension in your abdominal muscles throughout the exercise to maximize core activation and protect your lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your lower back pressed into the floor to prevent strain.
Move your legs slowly and controlled to maximize core engagement.
Avoid letting your arms lift off the floor for stability.
Do not swing your legs; use abdominal strength to control movement.
Breathe steadily, exhaling as you lower legs and inhaling as you return.
Limit the range of motion if your lower back starts to arch.
Focus on engaging obliques during the side-to-side movement.
Maintain a tight core throughout to protect your spine.
Avoid locking your knees; keep legs slightly soft to reduce joint stress.
Start with fewer repetitions and gradually increase as your core strength improves.
How Not to Perform
Do not let your lower back arch off the floor.
Do not swing your legs or use momentum to move them.
Do not lift your arms or shoulders off the ground.
Do not lower your legs too far if it causes pain or loss of control.
Do not hold your breath during the movement.
Do not lock your knees; keep them slightly bent.
Do not rush through repetitions; maintain a controlled pace.
Do not engage hip flexors more than your abdominal muscles.
Do not twist your torso excessively; keep upper body stable.
Do not perform with weak core activation; always tighten abs before starting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
