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Waist · Body Weight
Bodyweight Windmill Cut
Bodyweight Windmill Cut is an intermediate compound strength exercise that works the abs (waist), with the shoulders and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques · External Obliques, Internal Obliques
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Shoulders · Deltoids
- Lower Back · Erector Spinae
How to do Bodyweight Windmill Cut
- Stand with your feet wider than shoulder-width apart and your arms extended straight out to the sides at shoulder height.
- Bend at the waist, rotating your torso to touch your right hand to your left foot 3-4 times in a pulsing motion, while keeping your left arm extended upward.
- Return to the starting position and repeat the movement on the opposite side, touching your left hand to your right foot.
- Repeat the movement for the desired number of repetitions, alternating sides.
Form tips
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Ensure your movements are slow and controlled to maximize muscle activation and prevent injury.
- Maintain a slight bend in your knees to reduce strain on your lower back and hamstrings.
Bodyweight Windmill Cut alternatives
More abs exercises
Bodyweight Windmill Cut FAQ
What muscles does Bodyweight Windmill Cut work?
Bodyweight Windmill Cut mainly works the abs in the waist (External Obliques, Internal Obliques, Biceps Femoris and Semitendinosus). The shoulders and lower back work as secondary muscles.
What equipment do you need for Bodyweight Windmill Cut?
None. Bodyweight Windmill Cut is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Windmill Cut should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Windmill Cut good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bodyweight Windmill Cut burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Windmill Cut?
Other exercises for the abs include Kettlebell Windmill, Dumbbell Low Windmill, Ab Wheel Right Out and Ball Slams.
For developers
Use Bodyweight Windmill Cut in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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