Below are some fun and useful warm up that has been tested and recommended to be incorporated into any fitness program. These exercises are designed to improve mobility, increase heart rate, and activate muscles before more intense physical activity:
1. Advanced Static Arm Circles
. How to do it
They should stand tall with their feet spread as far as possible to the
correct distance.
Rotate both arms forward and backward in circles as far as you possibly
can, then pull your hands in front of your chest.
After 10-15 seconds the heads should turn around to face the opposite direction. Introduce some twist by swinging your belly as you move your hands in circular motion.
This will activate your abdomen and also help in the flexibility of shoulder.
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. Benefits
Facilitates shoulder joint mobilisation, stretches the upper extremities, strengthens
the muscle of the abdominal wall.
2. Front to Back and Side to Side Leg Swings
. How to do it
Get close to a wall you can lean against during the course of the treatment.
Bend one leg and swing it forward and backward, try to bend at the knee, and
control the movements.
When the set is complete, switch legs after you have reached 10-12 swings. Then move each leg from side to side, across your body’s mid-line.
This dynamic movement promotes the stretch of hip flexors, as well as
preparation of the lower body muscles.
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. Benefits
Loosens up the hips, prepare legs for work, works on the abdomen and the buttocks.
3. Lateral Lunges with Reach
. How to do it
The position of the feet should be wide apart. This step requires you to step
out to the side with one leg, swinging your hips down and bending your
knes to get in to alateral lunge.
Lunging back and fording it with your opposite hand, towards the inner
thigh of the bent leg, keep your body straight.
Don’t lie down immediately;allow the opposite muscles to be exercised:
get up and repeat on the opposite side.
. Benefits
Works quadriceps, hamstrings and glutes; develops the ability or freedom of movement side to side in the hips.
4. Walking Toe Touches
. How to do it
Stand with your feet shoulder width apart, and while extending your arms out to
the sides take a small step forward with your right foot.
When you step, bend forward at the hip joint and make the effort to reach
your left hand towards y our right foot with straight legs.
Once your touch the toes, rise back up and continue with the other leg.
. Benefits
Loosens the hamstrings, groups muscles, warm up the core.
5. Spinal Rolls to Reach
. How to do it
Bend at the knee and plant your feet shoulder width apart.
Slowly come down through the spine with hands pointing to the ground while
rounding your back. Once the subject is right at the bottom of the squat,
with both hands in one straight line, stand up very slowly. Repeat for 5-6 rolls.
. Benefits
Enhances spinal flexibility, prepares muscles in the back, shoulders, and legs for a workout.
6. Inchworms
. How to do it
Walking hand forward from the initial position like a tall stance followed by bending the hips forward into the plank.
Tense it briefly, then pull your feet toward your hands and come up to stand.
Do it for 8- 10 reps.
. Benefits
warms/opens up the core, good for the hamstrings & the shoulders.
7. Hip Circles
. How to do it
Hold the body as described above keeping the feet apart, put the hands on the hips, and begin to twirl in one direction. After 10-15 seconds avoid moving in that
direction.
. Benefits
Relieves stiffness in the hip joint, enhances the hip and thigh movement.
8. High Knees with a Twist
. How to do it
March or jog in place, lifting your legs, kneading as if you are holding your chest.
As you are doing this, let your arms move in synchronization;
swivel your torso the same way, and trying to bring the opposite elbow
towards the knee that is bending up.
Every time you repeat a high knee lift, switch the side with a low knee lift.
. Benefits
Stimulates the torso muscles, the lower limbs muscles, brings about an increase in pulse rate.
9. Scorpion Reach
. How to do it
Assume push up position with your hands on the ground shoulder width apart and
six inches ahead of your shoulders.
Stand with your feet parallel to the edge of a bench, take one leg and swing it
across your body and attempt to touch your toes to the opposite hand.
Coming back to first position and then, again perform this step with the other leg.
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. Benefits
Enhances the flexibility of the spine , stretches the pectoral region and the
shoulder girdle as well as the hip girdle.
10. Jumping Jack to Squat
. How to do it
First position is stand with feet side by side and do standard jumping jacks.
Related to the jumping jacks, swing your legs out, bend down into a squat
position and then jump back to the initial position. Go on and continue
switching between the two movements.
. Benefits
Raises pulse rate, brings the temperature of that part and of the whole body, mobilizes the lower limbs.
11. Squat to Stand
. How to do it
Hold your body as broadly based as possible, put your right hand down towards
the floor as if you are about to begin a deep squats.
Once there find the backs of your shoes with your hands take them and press
your hips up to the top of the squat, straightening our legs, and keeping a nice
chest up posture.
Go back to the squat and repeat the same process once again.
. Benefits
Wakes up the hamstrings, gets the glutes firing, and warms up the lower half of the body while also preparing the hips and ankles for action.
12. Reverse Lunges with Reach
. How to do it
Be erect with your feet spaced shoulder width apart. In the second movement,
step one leg back into a reverse lunge, the position of the front knee,
should be perpendicular to the standing leg. In the motion of lunges add either
raising your arms above the head or putting your hands in front of the head to
create a stretch. Stand and then repeat with the other leg.
. Benefits
Works the quad and buttock muscles, stretches the hip flexor muscles,
and also builds the abs.
13. Arm Swings combined with Chest Opener
. How to do it
Keep your arms straight but lets them hang in front of your body parallel to
the wall, and allow your feet to rest flat on the ground. Swing both arms open
wide, pull your shoulder blades together, swing both arms back to your front.
Reproduce the movement in a very slow and deliberate manner.
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. Benefits
Increases the range of motion in the shoulders, releases the chest area and
energizes the upper back and arms.
14. Bear Crawl Reach
. How to do it
Bear crawl starts with the participant standing and leaning forward with the
knees raised from the ground and the hip joints positioned higher than the
knee joints.
Crawl forward by pulling in your left hand and backing in your right leg and
then pulling in your right hand and backing it with your left leg.
But only after several steps, extend one arm forward directly to the
ground and
hold it for few seconds before crawling forward.
. Benefits
Develops the shoulders, the core muscles, and the legs, improves balance, and
joint coordination.
15. Hip Hinge with Toe Touch
. How to do it
You have to stand with your feet shoulder width apart. Bend forward at
the waist with your also back straight and try to touch the toes with your hands.
When you hinge, attempt at engaging the glutes and hamstrings.
When you get to the toes, come back to standing while clenching your butts.
. Benefits
Works the hamstrings and glutes while stretching the lower back and hamstrings
and increasing Hip flexibility.
These exercises will add to your exercise regime since they improve flexibility, raise heart rates and hit muscle groups not usually stimulated in other exercises. They will also be useful in helping reduce the risk of getting injured, as well as enhancing performance as you make your way up the ladder with more complicated movements.
These kinds of stretching activities involve active range of motion, mobilization, and functionality exercises, to make sure your body is prepped for more strength and conditioning. It is recommended that you always possess good posture and avoid straining, so that your muscles can benefit most from your work out.
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