Stability Ball Windshield Wiper

Instructions for proper form

1. Begin by lying on your back on a stability ball, with your shoulders and head supported and your feet firmly planted on the ground. 2. Keep your core engaged and your spine neutral, avoiding any sagging or arching of the back. 3. Keeping your legs together, lift your feet off the ground slightly, placing them in a ‘tabletop’ position (knees bent at a 90-degree angle). 4. Slowly rotate your hips to the right, lowering your legs towards the floor without touching it. 5. Return to the center and repeat on the left side. 6. Maintain control and a steady pace, focusing on using your obliques to perform the movement.

Common mistakes to avoid

Do not let your lower back sag or arch excessively; keep it supported by engaging your core. Avoid letting your legs drop too quickly, which can lead to loss of control. Ensure that your legs stay together throughout the movement.

Benefits

Specific benefits of the exercise

The Stability Ball Windshield Wiper targets the obliques, improving rotational strength and stability of the core. It also enhances balance and coordination, as well as engages other core muscles.

Expected results and timeframe

With consistent practice (3 times a week), you can expect to see improved core strength and stability within 4-6 weeks. You may also notice enhancements in your functional movements and athletic performance..

Who this exercise is best for

This exercise is best for novices looking to strengthen their core, particularly the obliques. It is also beneficial for individuals involved in sports requiring rotational movements, such as tennis, golf, and martial arts.

Scientific studies supporting its effectiveness

Research indicates that exercises targeting the obliques, such as the Stability Ball Windshield Wiper, can improve core stability and function, which is vital for overall athletic performance (e.g., Kato et al., 2015) and injury prevention.

Variations

Beginner modifications

For beginners, perform the exercise without raising your legs off the ground. You can also perform the movement with a smaller range of motion initially, either by limiting the degree of rotation or keeping your feet on the floor.

Advanced progressions

Advanced variations include raising the legs higher and holding a medicine ball between the feet or executing the movement without the stability ball, performing it on the floor instead.

Integrations

Complementary exercises

Complement this exercise with planks, side planks, and bicycle crunches to further strengthen the core and obliques.

Super set recommendations

Super set the Stability Ball Windshield Wiper with Russian twists or side planks to maximize core engagement and cardiovascular challenge.

Sample workout routines

Sample routine: 1. Stability Ball Windshield Wiper: 3 sets of 10-15 reps per side 2. Plank: 3 sets of 30-60 seconds 3. Side Plank: 2 sets of 30 seconds per side.

Exercise combinations

Combine with lower-body exercises such as lunges or squats to create a full-body workout that still focuses on core stability.

Best time to do this exercise in your workout

Perform this exercise towards the end of your workout during your core training segment, after you’ve completed your main strength or cardio components.