Chair Windmill
Improve flexibility & posture with Chair Windmill! Gentle seated stretches for your core, back, and shoulders.
The Chair Windmill mainly works the core, with help from the back. You'll need: chair.
Required Equipment
Chair Windmill Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Chair Windmill Variations and Alternatives
How to do the Chair Windmill
Start by sitting sideways on a chair so one side of your body is facing the backrest.
Your feet should be flat on the floor, and knees bent at a 90-degree angle.
Raise both arms over your head with your palms facing forward.
Keeping your arms straight, move into the first stretch by leaning towards the backrest, reaching up and over with one arm, while the other stays vertical. Feel the stretch along the side of your torso.
Return to the starting position with both arms raised above your head.
For the second stretch, lean towards the side opposite of the backrest, reaching down and towards the outside of your opposite leg, while the other arm remains pointing upwards.
Return to the starting position with both arms raised.
Repeat the sequence for the desired number of reps before switching to the opposite side of the chair to work the other side of your body.
Make sure to perform the movements slowly and with control, focusing on feeling a stretch in the targeted muscles, and maintain deep, steady breaths throughout the exercise.
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Chair Windmill FAQs
What muscles does the Chair Windmill work?
The Chair Windmill mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Chair Windmill?
Chair.
What are some Chair Windmill variations and alternatives?
Similar exercises include the Bodyweight Windmill Cut, Chair Diagonal Reach, Kettlebell Low Windmill and Kettlebell Windmill Bottom Hand.
Training calculators
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