WINDMILLS

Although not strictly not bodyweight, windmills an awesome exercise that will help to improve your mobility, flexibility, stability and strength not just in the core and shoulders, but also around your thoracic spine. They are perfect for toning and strengthening the core muscles, as well as balancing out the stresses on the hips. 

They do require some co-ordination though, mainly due to the complexity of hip hinging and simultaneous spinal rotation. For this reason it’s important that you work to your own mobility level, and if you use a weight not to go too heavy.

There are many different variations of windmills and I’ve posted about them before using a kettlebell. The windmill shown here is a slightly different variation where your feet remain facing forward rather than to the side. It’s slightly more difficult, and requires greater flexibility and mobility, especially if you use weight.

Here are some tips to help you execute them perfectly.

• Start with your feet slightly wider than shoulder width apart, with your toes facing forward.

• If your flexibility isn’t great you may need to go wider with your feet.

• Maintain eye contact with your hand that’s overhead. This will help control your arm.

• The arm that’s overhead should remain locked throughout.

• Never look at the floor, or out in front.

• Hinge at the hips. Never just bend over.

• Aim to push your hips directly back, not out to the side.

• Only ever work as low as your mobility will allow.

• Don’t go chasing the stretch.

• Take your time and never rush. Technique. Technique. Technique.

The great thing with Windmills is that you can pretty much use anything as a weight, so if you don’t have access to a kettlebell or a dumbbell, you could use a bottle of water, or a pint of milk. Get creative. You could really test your skill, patience and precision and use a glass of wine. See if you can perform a Windmill without spilling a drop.