Windmills

What is Windmills? Windmills is a dynamic exercise that targets multiple muscle groups, focusing on improving core strength, flexibility, and stability. It involves a rotational movement pattern that engages the core, shoulders, and hips.

Windmills Tutorial

1. Stand with your feet wider than hip-width apart and toes pointing slightly outwards.
2. Raise one arm overhead while keeping the other arm extended down by your side.
3. Hinge at your hips and rotate your torso towards the side with the extended arm, while keeping both arms in line with your shoulders.
4. Keep your back flat and core engaged as you reach towards the opposite foot with your extended hand.
5. Return to the starting position and repeat on the other side.

Common Mistakes

• Rounding the back: Keep your back flat throughout the movement to avoid straining your spine.

• Overarching the lower back: Engage your core muscles to prevent excessive arching of the lower back. - Using momentum: Focus on controlled movement rather than swinging your arms to ensure proper muscle engagement.

Tips for Better Results

• Start with a light weight or no weight at all to focus on form and technique.

• Engage your core muscles throughout the exercise to stabilize your spine and improve balance. - Keep your shoulders relaxed and away from your ears to prevent tension in the neck and shoulders.

• Focus on the rotational aspect of the movement to fully engage the obliques and improve flexibility.

Muscles Worked

• Core muscles (rectus abdominis, obliques) - Shoulders (deltoids) - Hips (gluteus medius, gluteus minimus) - Hamstrings - Lower back (erector spinae)