Why is the best warm-up exercise vital? Everyone turns back to a healthy lifestyle by embracing exercise. However, they do not know how to do an intense workout easily. It is nothing but a prominent thing of Warm-Up exercises. In fact, many people skip the part when getting involved in training because of not knowing the importance of it.
Actually, warming up helps everyone to prepare their body for intense workouts. Therefore, the body will not experience that much pain when doing exercises. Besides, people can reach the target of maintaining enchanting physics. The most effective warm-up exercises are listed in the following with detailed steps. So utilize them to grab surprising benefits.
Arm Swings
Embrace this stretching, if you want to prepare your arms, chest, and back. Besides, the best warm-up exercise increases blood flow and improves stability.
How To Do
- Begin the stretching by standing straight within hip-width apart in between your legs.
- Lift the arms to the shoulder height.
- Swing your hands across in front of the chest.
- As much as possible, expand your hands broadly.
- Time Limit: Do it for 30 to 60 seconds.
Side Reach
Are you getting ready to do a cardio routine? Then, do side reach. The best warm-up exercise is mainly focused on your heart and making it prepare for the cardiovascular system.
How To Do
- Maintain a wider width between legs and stand straight.
- Slightly bend the knees and lean on the right side of the body. Meanwhile, raise the left arm to the diagonal of the body.
- Repeat the post in the opposite direction with the right arm and lean on the left side of the body.
- Time Limit: Do the stretching for 30 to 60 seconds.
Hip Rotations
Do you have knee or lower back pain? Then, try hip rotations to get rid of these problems. Moreover, it boosts stability and prevents knee, ankle, and hip injuries. Before starting an exercise, doing hip rotations makes it easy to continue the training. This is a must to do to allow the lower body to work for some time.
How To Do
- Start the stretching by standing slightly wider than hip-width.
- Keep the hands behind the head and maintain a flexible angle on your hands.
- Bend the knee on one leg and lift to cross over the chest in a circular shape. Bring the leg to its beginning step.
- Continue the exercise in the same way on the next leg.
- Time Limit: Do this hip rotation for 30 to 60 seconds.
Knee Lift
Want to boost cardiovascular endurance? Then, a knee lift is the optimal option. People get the opportunity to improve coordination and strengthen the abdominal muscle through it. The expert also says that doing this exercise is essential to continue with workouts and stretches lower back and hips.
How To Do
- Stand straight and keep the gap between your legs at a sufficient level.
- Tightly hold the hands behind your head with bent arms.
- Lift one leg with the knee bending towards your body as much as possible.
- Repeat the step on another leg.
- Time Limit: Do this for 30 to 60 seconds.
Plank Walk Out
The workout involves muscles of the upper body, including the chest, shoulders, triceps, and biceps.
How To Do
- Begin the stretching by standing.
- Then bend down slowly until you touch the ground.
- Maintain the posture and walk on hands to reach the plank position.
- Come back towards the initial post by walking on the hands.
- When beginning again, take some seconds to rest.
- Time Limit: Do the plank walk out for 30 to 60 seconds.
Bird Dog
The exercise focused on correct movement, control, and mobility of the whole body. It warm-ups your abs and lower back; additionally, glutes and hip flexors benefit from the posture.
How To Do
Start the exercise by keeping knees and wrists straight opposite to hips and shoulders.
- Maintain the spine in a neutral position.
- Raise and lengthen the left leg until it reaches a perfect straight position.
- Parallel to the floor, raise your right hand like a leg to the front side.
- Then, finish it by bringing them to the initial posture.
- Again, repeat the steps to the opposite side.
- Time Limit: 10 times do the warm-up on each side.
Lateral Lung To Balance
It is important to maintain focus when doing exercise, but many struggle to do it properly. This is a great stretching posture for them and also helps to activate the core and cure muscle imbalances. This stretching is especially helpful for sports persons and improves their performance. This stretching makes it easy to climb stairs and walk up on the hills.
How To Do
- Stand straight and apart your leg to the right side widely and bend your hip forward at 90 deg.
- At the same time, keep your hands positioned as like while running (one hand in front and another in back).
- When coming back to the standing posture, grab that right leg for a moment and lift it towards the body.
- Again, keep the legs apart and follow the above-mentioned steps.
- Time Limit: Do this for 30 to 60 seconds on the right leg and then switch it to the left.
Lateral Lung With Reach
Why consider the lateral lunge with reach? It is to increase mobility in the groin and shoulders. The exercise involves body parts like hip, back, legs, and core. Simultaneously, it helps gym guys to loosen up joints and increase their blood flow.
How To Do
- Keep feet at a distance of slightly wider than the hip.
- With the right hand down, reach the left foot and raise the right hand straight upward.
- While lowering your body, keep 90-degree angles on your left knee.
- Immediately, repeat the same steps to the opposite side.
- Time Limit: Do this warm-up for 30 to 60 seconds.
Takeaway
Mentioned things are the best warm-up exercise to do for anyone and take some break between each warm-up exercise. In this way, you can make your complete body ready for any type of workout. Additionally, it can lead you to see notable good progress in your regular training.
