Warming up is an important part of fitness. It doesn’t matter if you’re doing a simple or advanced training. Warming up helps flex the muscles and protects from injuries. It preps the body for the strenuous workout ahead.
When you warm up, your muscles are stretched and flexed. The movement boosts agility and balance as well as strengthen the core. So before you work out, make it a habit to warm up for at least 10 minutes. These simple warm up exercises work great to start your workout:
Step-Hop and Kick
The Step-Hop and Kick engage the glutes, hamstrings, and quads. It also conditions the calves and shoulders. To do the Step-Hop and Kick, start with your feet hip-width apart. Your elbows should bend at a 90-degree angle.
Now, step forward with your right leg. As the right foot touches the floor, push up on the ball of the foot with a hop. Then, bring your left knee up to hip height. Swing the right arm forward. Lower your left leg and alternate between legs for 30 seconds. Always keep one foot on the floor.
The rotating lunge helps strengthen the core. It also builds balance, stability, and agility.
Stand with your feet hip-width apart. Hold a pillow at chest level. Now, take a giant step forward with your right leg. Bend the right leg so the thigh is parallel to the floor. Hold the position. Rotate your torso to the left for two seconds. Keep the pillow in front of the chest. Rotate back to the center and go back to the starting position. Now, alternate to the left leg. Repeat and do up to 12 reps on each side.
The stork fly improves posture and stability. It boosts balance and engages the core.
There are two ways to do the stork fly. To do the first one, stand straight with the feet together. Extend the arms to shoulder height. The palms should be facing up. Now, raise the left knee so the thigh is almost parallel to the floor. Keep the hips balanced and hold the position for at least 10 seconds.
To do the alternative stork fly, bend your torso forward while lifting the left knee. Extend the left leg back and raise the arms overhead. At this point, the arms, upper body, and left leg should be parallel to the floor. Hold the position for at least 10 seconds. Go back to the starting position and alternate the legs.
Bent Torso Twists
The bent torso twist builds upper body strength. It also conditions the shoulders. To do the bent torso twist, stand with your feet wide apart. Now, extend both arms out to the sides and bend over. As you bend over, touch your right foot with your left hand. Keep the back straight and the shoulder blades engaged.
Now, rotate the upper body so your right hand touches the left foot. Keep your arms fully extended. One hand should touch the foot and the other hand is extended upwards. Do at least 20 reps.