9 warm-up exercises to perform before a workout | XpertsReviews.com

People often question the importance of warm-up exercises before an intense workout. The answer is clear: they are crucial. The main goal of a warm-up is to increase blood flow and oxygen to your muscles. Not to mention, warm-up exercises improve your performance and reduce the risk of injury. Failing to warm up before a workout means tight and cold muscles, making you prone to muscle strains and severe muscle contractions during exercise. Additionally, warm-ups improve flexibility, prepare your nervous system, and increase your range of motion. Therefore, following pre-workout exercises is essential for a safe and effective workout.

Warm-up exercises

Here are 7 expert-recommended warm-up exercises you should do before a workout:

1. Arm Circles

Arm circles are a simple but effective way to warm up the shoulders and improve upper body mobility. “This helps increase blood flow to the shoulder joints and muscles, preparing them for more demanding activities,” says fitness expert Sonia Bakshi.

Here’s how to do it:

• Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height.
• Start making small circles with your arms, gradually increasing the size of the circles.
• After a certain number of repetitions, reverse the direction of the circles. Keep in mind that you should perform the exercise slowly.

2. Hip Circles

Hip circles are essential for loosening up the hip joints and improving lower body flexibility.

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Here’s how to do it:

• Stand with your feet shoulder-width apart and place your hands on your hips.
• Make large circles with your hips, first in one direction for 15 to 20 seconds, then switch to the opposite direction.

3. Wrist rotation

Wrist rotations are essential for warming up the wrists, especially if your workout involves weightlifting or exercises that put strain on the wrists.

Here’s how to do it:

• Extend your arms in front of you, palms down.
• Make a fist with each hand and rotate your wrists in circular motions.
• After several rotations, change direction.

Read also : Don’t forget to perform these wrist warm-up exercises before your intense workouts!

4. Side jump

Jumping jacks are a dynamic full-body exercise that targets the muscles of your legs, arms, and core. “Incorporating jumping jacks into your warm-up routine can help increase your heart rate and improve coordination, preparing your body for more intense physical activities,” says Bakshi.

Here’s how to do it:

• Stand with your feet together and your arms at your sides.
• Jump with your legs shoulder-width apart and your arms raised above your head at the same time.
• Quickly return to the starting position and repeat.

5. Cat-cow pose

Cat-cow pose is one of the best exercises for stretching and activating the muscles in your spine and back. This sequence of movements gently stretches the spine, neck and shoulders, promoting flexibility and relieving tension in the back.

Here’s how to do it:

• Start on all fours with your wrists directly under your shoulders and your knees under your hips.
• Inhale and arch your back, dropping your stomach toward the floor and lifting your head and tailbone toward the ceiling (cow pose).
• Exhale and round your spine toward the ceiling, tucking your chin to your chest and pulling your navel toward your spine (cat pose).
• Alternate between these two positions for several breaths.

6. High plank to downward dog

This exercise is excellent for warming up your upper body, core and hamstrings. This dynamic movement improves shoulder stability, core strength and posterior chain flexibility.

Here’s how to do it:

• Start in a high plank position with your hands under your shoulders and your body forming a straight line from head to heels.
• Engage your core and hold the plank for a moment.
• Next, push your hips up and down into a downward dog position, creating an inverted V shape with your body.
• Hold this position briefly, stretching your hamstrings and calves. Return to the high plank position and repeat.

Read also : How to warm up before running and why

7. Alternating lunge

Lunges are effective for warming up the lower body, especially the quads, hamstrings and glutes. “Alternating lunges help improve flexibility, strength and coordination,” explains the expert.

Here’s how to do it:

• Stand straight with your feet hip-width apart.
• Step forward with your right foot and lower your body until your right thigh is parallel to the floor and your left knee almost touches the floor.
• Push your right foot back to the starting position and repeat with the left leg. Continue alternating legs.

8. Thumbworm

The Inchworm exercise is a dynamic movement that stretches the entire body and activates multiple muscle groups. This exercise warms the shoulders, core and hamstrings, improves flexibility and improves body awareness.

Here’s how to do it:

• Start standing with your feet hip-width apart.
• Bend at the waist and place your hands on the floor, moving them forward until you reach a high plank position.
• Hold the plank for a moment, then walk your feet toward your hands, keeping your legs as straight as possible.
• Stand up and repeat the sequence.

9. High knees

High knees are great for boosting cardiovascular endurance and warming up the lower body. It targets the hip flexors, quadriceps, hamstrings and calves.

Here’s how to do it:

• Start by standing with your feet hip-width apart.
• Run in place, bringing your knees toward your chest as high as possible with each step.
• Maintain a fast pace while swinging your arms to engage your upper body.

6 things to remember when doing warm-up exercises

When performing warm-up exercises, keep these things in mind to avoid the risk of injury:

• Prioritize proper form to avoid injury and maximize efficiency.
• Start with a low intensity and gradually increase to prepare your body without overexerting.
• Pay attention to your breathing, keeping it regular and controlled.
• Avoid bouncing or jerky movements to reduce strain on your muscles and joints.
• Perform dynamic movements carefully and with full attention.
• Stay hydrated and listen to your body, stopping if you feel any pain or discomfort.

With these exercises you not only prepare your body for an intense workout, but you also improve your strength and coordination!