Primary Muscle Group: Abdominals & Obliques
Secondary Muscle Group: Hip Flexors
Equipment Needed: None
The Benefits of Windmills
The Windmill Exercise is a versatile movement that can be added to anyone’s workout. It can be used to target your abdominal muscles, used as part of a mobility exercise or even as part of your cardio during a Home HIIT Workout. Windmills get their name from the motion that the body makes during the exercise because it looks similar to a ‘windmill’.
Bodyweight Windmills are great for beginners who are looking to develop some core strength and improve mobility but it can also be made more advanced by adding kettlebells and slightly modifying the movement.
Windmills are a safe and effective way to develop your obliques, abdominals and usually form part of a beginners/intermediate workout plans. The windmill exercise is also a great way to increase your heart rate and therefore is also used as part of HIIT and home workouts because of the cardio vascular benefits.
If you are looking for new and exciting workouts you can download a free ab workout plan or purchase one of our Effective Workout Plans that comes with access to your own fitness advisor for the duration.
The Risks of doing Windmills
When doing Windmills, it’s important to keep your back straight and keep your abdominal muscles tight as this will help maintain the correct form. You should start this exercise slowly so that you warm your muscles up and joints before increasing the intensity, this will help reduce the risk of any back injury.
How To Do Windmills
1. Stand with your feet wider than hip-width apart with both of your feet facing forward.
2. Keeping your back straight, hinge your hips and lower your back.
3. Keep your arms straight reach with your right hand towards your left foot, making your torso and head face the left hand side. Your left arm should be raised above your body and kept straight.
4. Bring the right arm up and out over your head and at the same time bring your body and your arm across towards your right foot as per the video demonstration and illustrations above.
For Perfect Technique
1. Start the movement slowly because you are twisting your back you could pull a muscle or hurt your back. Allow your body to warm up properly first.
2. Keep your and back straight with your abdominal muscles switched on.
3. Your torso should face the direction of the foot your are reaching down towards.
Once you have mastered the Windmill exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Speed Skaters
1) With your knees bent and your back leaning forward, leap onto your right leg.
2) Bring your left leg behind and out past your right leg (as a skater would)
3) Push off your right foot to land on the opposite side on your left foot.
4) Bring your right leg out and behind your left leg and land on the balls of your right foot.
5) Alternating feet from side to side.
How To Do Standing Mountain Climbers
1) Start with your feet shoulder width apart and your arms by your side.
2) Bring you right knee up and your left arm up and over your head.
3) Bring both your knee and arm down and at the same time bring your left knee up and you right arm up over your head.
4) Continue to alternate each side.