Plank Wiper 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Plank Wiper is a challenging bodyweight exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed from a forearm or high plank position, it involves moving the legs side to side in a controlled “wiping” motion, requiring strong core stability, shoulder support, and hip mobility. This exercise enhances overall core strength, improves rotational control, and develops endurance in the abdominal muscles, making it effective for both functional fitness and aesthetic definition.
How to Perform
Start in a forearm plank position with elbows directly under your shoulders, body forming a straight line from head to heels, and core engaged.
Lift both legs slightly off the ground, keeping them together and straight, maintaining tight abs and a neutral spine.
Slowly rotate your legs to one side in a controlled motion, lowering them as close to the floor as your mobility allows without touching it.
Pause briefly at the side, keeping your core engaged and shoulders stable.
Return your legs to the center position, maintaining plank alignment.
Rotate your legs to the opposite side in the same controlled manner.
Continue alternating sides for the desired number of repetitions, focusing on slow, controlled movement and constant core engagement.
Keep breathing steadily throughout the exercise, avoiding holding your breath.
Maintain shoulder stability and avoid sagging hips or raising the hips too high at any point.
★ 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
Engage your core fully before initiating leg movement to protect your lower back.
Move your legs slowly and deliberately to maximize oblique activation.
Keep your hips level and avoid twisting your torso excessively.
Maintain a straight line from head to heels throughout the exercise.
Breathe steadily to prevent tension buildup and maintain endurance.
Start with a smaller range of motion if your hip mobility or core strength is limited.
Keep your shoulders stable and avoid shrugging or collapsing them.
Focus on quality of movement rather than speed or number of repetitions.
Pause briefly at each side to increase core engagement and control.
Ensure your legs stay together to maintain proper form and target muscles effectively.
How Not to Perform
Do not let your hips sag or drop, as this strains the lower back.
Do not raise your hips too high, which reduces core engagement.
Do not twist your torso excessively; keep your shoulders stable.
Do not move your legs too quickly, which decreases oblique activation.
Do not hold your breath; maintain steady breathing throughout.
Do not lock your elbows or shoulders, which can cause joint strain.
Do not separate your legs, which reduces the effectiveness on abs and obliques.
Do not neglect pausing briefly at each side, which lowers control and engagement.
Do not arch your back; keep a neutral spine to protect your core.
Do not sacrifice form for repetitions; quality is more important than quantity.
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.
