Male model ex_LFBCWA

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Waist · Body Weight

Bodyweight Windmill

intermediatestrength

Bodyweight Windmill 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

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, 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 alternatives

Kettlebell Windmill

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Dumbbell Low Windmill

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Med Ball Half Kneeling Wood Choppers

Abs · beginner

Dumbbell Kneeling Wood Chopper

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Bodyweight Windmill FAQ

What muscles does Bodyweight Windmill work?

Bodyweight Windmill 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?

None. Bodyweight Windmill 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 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 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 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?

Other exercises for the abs include Kettlebell Windmill, Dumbbell Low Windmill, Med Ball Half Kneeling Wood Choppers and Dumbbell Kneeling Wood Chopper.

For developers

Use Bodyweight Windmill 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_LFBCWA" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_LFBCWA",
  "name": "Bodyweight Windmill",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_LFBCWA/mp4-720.mp4?…",
    "poster": "https://…/ex_LFBCWA/poster.jpg?…"
  }
}