Hanging wiper

Starting position:

Grab the bars using an overhand grip a little wider than shoulder width. Take a suspended position on the bars, with legs loosely hanging down.

Exercise:

From the starting position, contracting your abdominal muscles, lift your legs and bend the knees to get about a 90˚ angle between thighs and trunk in the upper position. From this position, slowly turn the legs, rotating at your trunk, to one side and then to the opposite side. Inhale in the starting position (centre), and then exhale going to the side, and inhale as you start doing another repetition. Do the required number of repetitions, alternating the sides.

Remember:

Pay attention to your body posture, fixing your body core and keeping your pelvis in a neutral position. Avoid over-bending your spine at the waist.

Keep your legs in the same position throughout the entire movement.

Eliminate engaging your shoulder muscles and seek to pull your shoulder blades and shoulders downward.

Take account of your breathing while doing the exercise and do not move in a dynamic way.

Recommendation:

Focus on the correct technique and correct engagement of muscles to get the best results.

This exercise can be also done with elbows on the bars.