Windmills

Level: intermediate

Equipment: none

Force: pull

Core muscles: abductors

Secondary muscle: glutes, hamstrings, lower back

Instructions:

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg...

Place a band around both ankles and another around both knees. There should be enough tension that they are...

Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite sid...