Most guys will tackle their abdominal training with a few sets of sit-ups or some version of crunches. Don’t get me wrong, this is a great start – but if the sides of your waist are soft and covered with fat, crunches may not be enough. Of course, your calorie intake needs to be in control and your diet has to be clean, and you must boost your cardio to drop body fat – but to carve hardness into the sides of your waist, you must target these weaker areas of your abdomen. Lying windshield wipers tighten and strengthen the major muscles on the sides of your waist and the lower part of the abdomen. A few months of lying windshield wipers and a good diet will eliminate any hint of love handles and replace them with razor-sharp abs.
Muscles Used in Lying Windshield Wipers
There are two major muscles and two deeper muscles that are responsible for maintaining the lateral boundaries of your abdomen. The external oblique muscle is the more superficial of the two muscles. This muscle begins on the lower ribs and extends to the hip bones. Small bundles of muscle fibers connect from lateral to medial, in the same direction that your fingers would point if you were to put your hands in your pockets.
When both left and right sides of the external oblique muscles work together, they flex the trunk and move the head toward the feet. When working one side at a time, the muscle flexes the trunk to the opposite side. For example, the right side of the external oblique strongly contracts when you bend or twist to the left side.
The second important muscle is the internal oblique muscle. It sits just deep to the external oblique muscle. The fibers of the internal oblique run around the side of the trunk at right angles to the external oblique muscle, fanning out from the origins and running toward the head (superiorly). It attaches on the lowest three or four ribs, where it becomes continuous with the internal intercostal muscles (respiratory muscles of the rib cage).
Similar to the external oblique muscle, the internal oblique flexes the trunk at the waist and moves the head toward the feet, if both left and right portions contract together. However, unlike the external oblique, if you twist to the right, the right side is most active.
Two other muscles act as abdomen stabilizers during lying windshield wipers. The transversus abdominis muscle helps to pull your abdomen inward. It is the deepest abdominal muscle, beginning on the inner surfaces of the inferior five to six costal cartilages of the ribs, the posterior side of the vertebral column, and also from the iliac crest region of the hip.
The second stabilizer is the iliopsoas muscle. This is a posterior abdominal muscle that consists of two fused muscles. The psoas major is a long and thick muscle that lies beside the thoracic and lumbar vertebral column. The iliacus muscle is a large triangular muscle overlaying the iliac bones of the hip and it lies along the lateral side of the psoas major. The fibers of the iliacus and psoas major combine into a single tendon that attaches near the head of the femur (thigh) bone. The iliopsoas is the most powerful flexor of the thigh at the hip joint. This muscle assists in stabilizing the femur of the thigh during each repetition of windshield wipers.
This exercise targets both the internal and external oblique muscles.
You should make an effort to pull the transversus in as much as possible as the legs are going downward. A strong transversus abdominis also acts to stabilize your spine and pelvis when you are lifting heavy weights in squats or rows. The iliopsoas largely acts to stabilize the thigh. You should not go down lower than 45 degrees on each side, because this puts too much strain on the lumbar vertebral discs and any further abdominal benefit is simply not worth risking any injury to your back. You will find that this smaller range of motion will get the job done, without any back risk.
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