Technique Tip: Windmills Feeling “Gut Crushy”?
- Aerial Physique
- Apr 13
- 2 min read
If you’ve worked on Windmills, also known as Wheeldowns, you’ve likely felt how “gut crushy” they can be on your stomach. That tends to shift once you understand the pathway of your hands and begin building the active strength needed to suspend yourself mid-air, with fabric wrapped around your waist! One thing I’ve seen many aerialists struggle with over the years is maintaining a wide, active straddle in skills like this. A cue like “squeeze your butt” may be well intentioned, but it doesn’t always translate to the kind of strength and control we need once we’re in the air.
In Windmills, each direction you face requires something a little different from your body. That’s part of what makes them so challenging. For most of us, the moment we’re facing the ground is where things start to fall apart. The legs tend to collapse forward, the body pikes and the silk tightens around the stomach. It’s uncomfortable and can feel discouraging.
To support this, I want to share one of my favorite exercises to help improve your mid-air straddle. It’s simple and also quite humbling. It takes away some of the complexity of being in the air so you can really focus on the strength and positioning.
Exercise: Supported Active Straddle Lifts
Props: 4–5 yoga blocks or a small stool/bench, something you can comfortably place your torso on while your hands can still reach the floor
Set your torso on the prop, hands under your shoulders, legs in a straddle
Align your legs from hips to heels, avoid letting them drift behind you
If you can’t find the position yet, raise the surface, a stool plus a yoga block can be very helpful
Engage your quadriceps to straighten your knees and point through your feet
Begin lifting your legs out to the side
You’ll feel the outer glutes working right away, especially glute medius and glute minimus
Your deep hip stabilizers and abductors are also supporting here, along with your lower abdominals helping to keep your pelvis in position
If your legs don’t lift yet, that’s completely okay! The goal is activation and awareness
Aim for 10 controlled lifts, then hold the final lift for about 10 seconds
Rest briefly and repeat for 1–2 more rounds if you’re able
Keep the legs in line with your body, if they travel behind you, the lower back (erector spinae) will start to take over
Draw your abs in and think of a gentle tuck through the pelvis to support the position
Watch for arching through the back or bending the knees, keep the movement clean and intentional
P.S. If Windmills are something you’re working toward, I’d love to support you in that process! Inside The Windmill Method, we break this skill down step by step, including S-wrap entries, hand pathways, technique details, and warm-ups you can use even on days you’re not in the air. ✨ You can explore that here
