Windmills – Warm-Up Exercise

This page provides details for a warm-up and stretching exercise known as Windmills. In this exercise, you remain in place and do alternating toe touches. This exercise is used by martial arts students in order to warm up and stretch their arms, shoulders, core and lower back before training begins. It is also a moderate core exercise as you use your abs and obliques to twist and return to an upright position. A more advanced version of this exercise is “Windmills with Weights” (which uses dumbbells or kettlebells).

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized.

Step-by-Step Instructions

    • Bend the hips and knees while rotating to the left. Reach down and touch the outside of the left foot with the right hand and look toward the rear. The left arm is pulled rearward to maintain a straight line with the right arm.
    • Return to the starting position.
    • Repeat exercise to the right.
    • Return to the starting position.

Instructional Video for Windmills – Warm-Up Exercise

Reference Sources