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Chest

Isometric Wipers

Isometric Wipers (Start)Isometric Wipers (End)
LevelBeginnerEquipmentBodyweightMechanicCompoundForcePush

A lying core and chest exercise where you hold your arms up and sweep your legs side to side like windshield wipers.

Strength
Primary musclesChest
Secondary musclesAbdominalsShouldersTriceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked13 %
Effort during a set7.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on your back with your arms straight up over your chest, pressing your palms together or holding a light bar.
  2. 2Lift your legs to a vertical position with a slight knee bend.
  3. 3Press your lower back into the floor.

How to perform

  1. 1Lower your legs to one side in a controlled arc while keeping your shoulders flat.
  2. 2Stop before your lower back arches or your shoulders lift.
  3. 3Pull your legs back to the center using your abs.
  4. 4Alternate sides for the set.

Alternatives

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More with Bodyweight

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Stretches for Chest

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