How to Do a Windmill | Abs Workout
How to Do a Butterfly | Pole Dancing
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So I’m going to show you how to do a windmill, which is one of my favorite exercises. The windmill is technical so first I’m going to show you with no weight, and then I’ll add weight to it. So the first things first you’re going to point one foot out to about ninety degrees, you’re going to bring your other foot up to about forty-five degrees. Most important thing here is you want to pop at the hips, okay. Eventually we will hold the weight in your right arm, if my right leg is pointed out ninety degrees then you have to ensure that you’ll be holding weight in that right arm. So popping the hip, one arm will be up, will be up to the sky. So that hip popping is going to kind of allow you to slide down your leg, okay. You just want to tap your foot and then your going to come up, straighten up, and I tell people you want to think about punching through the roof.
The roof is on fire… punch. So again popping from the hip coming down touching your foot and coming right back up. Now I’m pretty tall so my stance might be a little wider than somebody else who is a little shorter. Feel it out, you should not feel this in your back so if you do adjust your stance. So again ninety degrees, forty five, hip pop. One arm is going to come down slide it down the leg as you’re looking up at the sky at that other hand. [inaudible 01:28]. And you’re punching up through the roof. Okay, so I’m going to show you with the kettle bell. So you’re going to take your weight, you don’t have to go a lot of high reps here with this exercise, I prefer to actually go lower just because it’s very effective and it’s not one of those exercises you’ll be feeling immediately it’s the one that you’ll feel the next day. You’ll be like what did I do, it’s the windmill. So again the hip popping out, your arm is just it’s hanging you’re not doing anything with this weight it’s just hanging here against your leg.
Hip pop, allow the weight to slide down and then punch through the roof. So again hip pop, allow the weight to slide down, punch through the roof. You can feel this in the side obliques that you’re holding weight on and you may also feel it as you come all the way down and up on the opposite side of the obliques. So I would do about six to eight reps on one side with weight and then you want to switch legs so you turn your opposite leg out to ninety degrees and you would bring the other leg to about forty five degrees and you do the same exact thing on the other side. And that’s how you do the windmill.