Movement: Start standing tall with a slightly wider than shoulder width stance, and yours extended out to your sides, parallel to the floor. Begin by hinging through your hips - bend your torso over and bring one arm across your body, attempting to touch the inside of your opposite foot. Your other arm will simultaneously move upwards and backward to create balance, and your hips should move out and back to provide stability. Be careful not to round the lower back. Return to the start position and repeat on the opposite side. This counts as one repetition.
Benefits: Windmills are an excellent choice for creating mobility in the hips and warming up before a full workout.
Instructions and effects for the Windmills exercise 
Movement in Sagittal and Frontal Planes