A good warm-up exercise program also aids in minimising the risk of an injury and addressing muscle imbalances. Moreover, a targetted warm-up routine is great for improving the flexibility of the body.
A five-to-ten minute warm-up is recommended for beginners and casual trainers. However, experienced professionals need at least 20 minutes before any sport or a targetted training program.
Let us dive in deeper and look closer at the five best warm-up exercises that you must do as a part of your workout regime.
#1 Arm Circles
The arm circles are beginner-level warm-up exercises that target the shoulders and the arms. With its simple motion, the exercise could be performed by people of diverse skill levels and different age groups.
Instructions
Step 1: Stand straight with your feet shoulder-width apart. The arms should be fully extended and parallel to the body.
Step 2: Move the arms such that they are perpendicular to the torso to complete the starting position of the exercise.
Step 3: Gradually rotate your arms in a circular motion. Ensure that the arms are fully extended throughout the duration of the exercise.
Step 4: Perform 10 reps and pause for a moment before continuing the exercise in a reverse motion.
Important tip: You could perform this exercises using wrist weights for added resistance and improved customisability.
#2 Forward Squat Crawl
The forward squat crawl is a great dynamic warm-up exercise that activates the glutes, hamstrings and the abdominal muscles. Moreover, it aids in shoulder stabilisation.
Instructions
Step 1: Stand straight with the feet shoulder-width apart. With a straight torso, slowly bend using your knees to get into a squat position. Place your hands on the floor beside your feet.
Step 2: Gradually move your hands forward and crawl to a plank position.
Step 3: Hold the extension for a moment and return to the squat position.
Perform the exercise for three minutes.
Important tip: Ensure that the body does not sag while holding the plank position.
Next up: Jumping Jacks
#3 Jumping Jacks
The jumping jack is a running warm-up exercise, which is an excellent alternative to jogging. It flexes the muscles in the back, hips and the limbs, making it a complete body workout. Additionally, it is a great exercise for improving the overall flexibility of the body.
Instructions
Step 1: Stand straight with a firm torso and a slight bend in the knees. Place your hands on your thighs to complete the starting position of the exercise.
Step 2: Take a small jump and plant your feet at a wider distance. At the same time, move your arms such that they touch each other overhead.
Step 3: Pause for a moment and return to the initial position.
Important tip: You could perform the power jack instead of the regular jumping jack for enhanced intensity.
Next up: Leg Stretches
#4 Leg Stretches
The leg stretch is a great warm-up stretch that you could perform before a workout program to flex your glutes, hips and the hamstrings.
Also, read 6 Productive Leg Exercises - Leg Day Workout.
Instructions
Step 1: Stand straight and place your arms on the side. The distance between the feet should be approximately equal to the width of the shoulders.
Step 2: Swing the left leg forward until it is approximately parallel to the floor. Ensure that you do not sway your arms while performing this exercise.
Step 3: Perform ten reps with the left leg and then, repeat the same motion on the other side.
Perform this exercise for two minutes.
Important tip: You could perform this exercise while also taking the support of a wall for bettered balance and improved stability.
Next up: Toe Touch with Overhead Raise
#5 Toe Touch with Overhead Raise
Instructions
Step 1: Stand straight and plant your feet firmly on the ground. Place your feet close together and position your arms overhead. The arms should be fully extended and perpendicular to the floor.
Step 2: Bend using your hips and touch your toes with both the hands.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Slightly bend the knees if you are finding it difficult to touch the toes.
Next up: Alternating Hamstring Stretch
#6 Alternating Hamstring Stretch
The alternating hamstring stretch wraps up our list of warm-up exercises. It is one of the best warm-up stretching exercises that you could perform to flex the upper leg.
Instructions
Step 1: Stand straight and keep your feet at a distance that is approximately equal to the width of the shoulders.
Step 2: Extend the right leg forward, bend your knees and plant the heel firmly on the floor. Bend forward in the same direction and extend your arms fully such that they are almost parallel to the floor.
Step 3: Hold for a moment and return to the starting position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for two minutes.
Important tip: Beginners should avoid taking a huge stride as it could lead to a muscle pull.
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