Hip Sway Wipe
Improve balance & coordination with Hip Sway Wipes! A fun, low-impact plyometric exercise. Tone your core and glutes while you move!
Muscle Groups
Primary
Secondary
Instructions
Wipe and Hip Sways (Plyometrics)
Positioning
Stand Tall: Begin by standing upright with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.
Raise One Arm: Lift your right arm above your head, keeping it straight. Your palm should face away from your body.
Engage Your Core: Tighten your abdominal muscles to maintain balance.
Movement
Wipe Motion: From the raised arm position, move your right arm down and across your body in a sweeping motion, as if wiping a surface.
Extend and Reset: After the wipe motion, return your arm to the starting position above your head.
Hip Sway: As you perform the wipe motion, sway your hips to the right. Shift your weight onto your right leg while keeping your left leg slightly bent.
Return to Start: Come back to the starting position, bringing your hips back to center as your arm returns upward.
Repeat on the Other Side: Perform the same motion with your left arm while swaying your hips to the left. Continue alternating sides for the duration of the exercise.
Tips
Focus on smooth, controlled movements to avoid injury.
Keep your core tight to improve stability.
Maintain a rhythmic pace to enhance the plyometric effect.
Aim for 10-15 repetitions on each side, or as suited to your fitness level.