Windmill (Double)

The double windmill will allow you to not only strengthen your core tremendously but will help increase your hip flexibility increasing range of motion. Practice this exercise by progressing from the windmill from the ground to the double windmill. Be sure to add this exercise for the perfect combination of strength and balance.

Place one kettlebell at the inside of your left foot. Clean and press a kettlebell with your right arm. 

Kick your right hip out and keeping your back leg straight lower your upper body down 

Picking up the other kettlebell with your left hand, straighten your body and repeat. Switch arms and repeat the motion. 

Maintain a tight core throughout the duration of the exercise. Make sure to use a light enough weight to get the feel for this exercise before proceeding to a heavier kettlebell.