Welcome to the final article in the 30 Abs Exercises In 30 Days Series of articles.

If you’re interested in getting a flat stomach then this is a series you will want to bookmark right now! You might even want to subscribe by RSS or email at the right of the page.

Abs Exercise #30: The Wicked Wiper

So we are at the end of the month’s article series and I have saved that hardest exercise till last. The wicked wiper is exercise 9 of the gold medal abs workout. The gold medal abs are a series of ab workouts developed by Olympic trainers. This is simply one of the most difficult and craziest abs exercises there is.

You will need a pull bar to perform the exercise or some other sort of beam to hold yourself up. A power tower would be perfect for this and can then be used for many other exercises.

Here is the proper way to perform the wicked wiper:

1. Hang from a pull bar with your arms shoulder-width apart.
2. Keeping your arms straight, raise your body so that your hips, back, and shoulders are as parallel to the floor as possible.
3. Now raise your legs straight so that you are trying to touch your head with them.
4. Rotate your legs to the right, come back to the center, and then rotate them to the left.
5. To start off you simply want to try and do 1 set and 1 rep. See how you go and then gradual increase the reps as you get better at it

Things to remember when doing the wicked wiper:

• Don’t push it too hard. Take it easy and produce slow concise movements.
• Remember to keep focused on your abdominals throughout the exercise.

Previous In The Series: Double Crunch On Bench

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