Strengthening your midsection and lower back can enhance your core strength and overall health. The windmill exercise can solidify your core, and you can do it with our without hand weights. However, it is more effective with them.
Instructions
1. Stand comfortably with your feet shoulder-width apart. Pull your shoulders back, keep your chin up and pull in your hips. Hold a weight in your right hand so that the weight rests against the back of your wrist and upper forearm.
2. Extend your right arm above your head, keeping your elbow straight in a locked position. Push your right hip out slightly. Turn your left foot out 45 degrees and slightly bend your left knee. Keep your left arm straight down at your side.
3. Look up at the weight (or at your hand, if you're not using weights) throughout the exercise. Bend at the hips, reaching your left foot down to the floor and bending your left knee. Keep your right arm extended above your head and your back straight.
4. Move as far down toward the floor as you can reach. Your flexibility will improve as you practice the exercise. Once you've gone as far as you can, reverse the movement and return to standing. Squeeze your gluteal muscles on the way up for maximum impact. Repeat on both arms. With regular exercise, you will notice increased strength and flexibility in your midsection and your arms, stomachs and gluteal muscles will assume more tone.
Tags: your left, your right, above your, above your head, , knee Keep