This is the Pilates exercise to get a flat stomach and strengthen the pelvic floor.

Pilates is all the rage, and more and more women in Spain are taking up this sport. The truth is that, according to experts, this discipline offers many benefits : it improves posture, improves balance, and increases flexibility, among others.

The "windshield wiper" is a viral exercise based on wall Pilates. It's also a great option to do at home, because now that summer has arrived, you may have more tasks to take care of, from children to work to housework. So if you don't have time to go to the gym but want to get in shape, this exercise is perfect.

Pilates instructor Naiara Verdun explains to Mujer.es the steps to follow to perform the "windshield wiper" and the benefits it offers.

What is the 'windshield wiper' exercise?

Before delving into the steps to perform the exercise correctly, it's important to understand what it's all about. Naiara Verdun tells us that "the world of movement is very broad, but each discipline has its own core elements."

Thus, if we refer to the Pilates Method, it also has its own foundations . Within what is known as classical Pilates, we find a series of exercises created by Joseph Pilates. Later, other props (elements) and adaptations to the basic exercises were incorporated.

With the pandemic in 2020, classes had to be adapted and different ways of exercising at home had to be found: "Many trainers started working on the wall to perform specific exercises," he adds.

Nowadays, the so-called "windshield wiper" exercise has become very popular. Although it's not specifically part of Pilates, "it can be used in some classes because it's a very complete exercise ." As the expert continues, "this movement is usually performed on a wall, especially to control the movement for beginners."

Steps to follow to make the 'windshield wiper'

This method is easy to perform; in fact, you'll only need a mat and a wall to rest your legs against . According to the instructor, it's important to keep the following in mind:

Naiara Verdun points out that exercising frequently is ideal for health, as it has a positive impact on both the physical and emotional well-being. Specifically, she emphasizes that this type of exercise can be done once or twice a week , combined with other strength and/or aerobic workouts .

If you're new to Pilates , don't worry, because Naiara has revealed the key to starting slowly. She says that starting is the first step for everything. "The most important thing is to choose something you like to do, to commit to the habit, and then progress." This could be walking, jogging, going to dance classes, Pilates, or yoga .

A variation for women who are just starting out would be to perform the same exercise with conscious breathing as mentioned above, but in this case, the expert recommends bending your knees, resting the soles of your feet on the wall (at a 90° angle) and bringing your knees closer to the floor from one side to the other.

Benefits of the 'windshield wiper'

The "windshield wiper" comprehensively works several areas of your body , which offers multiple benefits. Although it can be performed by people who are just beginning to incorporate exercise into their routine, it requires assistance, technique, and control.

The areas that are worked on according to the Pilates instructor are:

In short, this exercise, when performed with assistance and awareness, is very effective. It's important to emphasize that "it is contraindicated for people with herniated discs , abdominal hernias, recent acute abdominal surgery, chronic low back pain , pelvic floor prolapse, and hip injuries."

The advantages are numerous, as it allows for a complete workout. It works on the concentric and eccentric strength of the lateral chains and the rotation of the body.

In this way, performing the exercise with slow, focused movements will help strengthen the core muscles, working on mobility and flexibility at the same time.

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