Windmills
Level: intermediate
Category: stretching
Force: pull
Primary muscles: abductors
Secondary muscles: 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.