Isometric wiper

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Position yourself on the floor on your hands and knees, ensuring your hands are wider than shoulder width apart. Extend your feet backwards, straightening your body so that your weight is supported by your hands and toes. Lower your chest towards one side as far as possible while keeping your body straight and rigid. Shift your body to the opposite side, maintaining a close-to-the-floor chest position. Continue alternating the side to which you shift your body while keeping your chest close to the floor. Breathe naturally throughout the exercise.

Exercise ID: 00162

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Core Engagement: Consistently engage your core muscles throughout the exercise. This not only helps maintain stability but also maximizes the workout for your abdominal muscles.
Controlled Movements: Focus on slow and controlled movements to ensure that you’re engaging the muscles properly and not relying on momentum. This helps build strength and enhances muscle activation.
Breath Control: Practice deep, controlled breathing. Inhale as you prepare and exhale during the exertion phase to maintain proper oxygen flow and to help stabilize your core.
Proper Hand Placement: Position your hands a comfortable distance apart and keep them firmly planted on the ground. This provides a solid base and helps in maintaining balance.
Feet Positioning: Keep your feet together or slightly apart, depending on what feels more stable. Make sure they move in sync to maintain proper form and prevent strain.
Aligned Shoulders and Hips: Ensure that your shoulders and hips remain aligned with the floor. Avoid hunching or arching your back, which could lead to improper form and potential injury.
Focus on Range of Motion: Only move your legs as far as you can comfortably while maintaining control. Pushing too far can compromise form and increase the risk of injury.
Mind-Muscle Connection: Concentrate on the muscles you are targeting, namely your obliques and lower abs. Visualizing the muscle group working can enhance effectiveness.
Start Small and Progress: Begin with a smaller range of motion and gradually increase as your strength and flexibility improve. This helps prevent overstraining and ensures progressive improvement.
Consistency is Key: Incorporate the Isometric Wiper into your regular workout routine for best results. Consistency will help you build endurance and strength over time.

Exercise overview

Exercise tips and tricks

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