9 Warm-up Exercises to Boost Your Workout

Warm-up exercises help you get ready for a hard workout and lower your risk of getting hurt. Here are nine warm-up moves you can do before a workout to get your muscles open.

A lot of people wonder why they should do warm-up routines before a hard workout. The answer is clear: They’re very important. The main purpose of warm-up exercises is to get more oxygen and blood to your muscles. Warm-up exercises also help you do better and lower your risk of getting hurt. If you don’t warm up before you work out, your muscles will be cold and tight, which can lead to muscle pulls and painful twitches while you work out. Warm-ups also make you more flexible, get your nerve system ready, and expand your range of motion. So, doing exercises before a workout is very important for making sure the workout is safe and effective.

Warm-up Exercises:

Professionals advise performing the following seven exercises as a warm-up before beginning a workout:

1. Arm Circle Exercise

When it comes to warming up the shoulders and improving mobility in the upper body, arm circles are a simple but helpful method. “It helps in increasing the amount of blood that flows to the shoulder joints and muscles, so preparing them for activities that are more forceful. 

For more mobility and toned arms, try arm circles
For more mobility and toned arms, try arm circles
The steps to perform it are as follows:

Exercise Overview:

  • Stand with your feet shoulder-width apart.
  • Extend your arms to the sides.
  • Make small circles with your arms.
  • Gradually increase the circle size.
  • Reverse direction after repetitions.
  • Perform slowly.
2. Hip Circles Exercise

It is vital to do hip circles in order to improve flexibility in the lower body and loosen up the hip joints.

The steps to perform it are as follows:

Hip Circle Exercise

  • Stand with your feet shoulder-width apart.
  • Place hands on hips.
  • Make large circles for 15–20 seconds.
  • Switch directions afterward.
3. Wrist Rotation Exercise

When it comes to warming up the wrists, wrist rotations are quite necessary. This is particularly true if your training requires you to lift weights or do other activities that use tension on the wrists.

Rotate your wrists to increase mobility and strength
Rotate your wrists to increase mobility and strength
The steps to perform it are as follows:

Exercise Instructions:

  • Extend arms with palms facing down.
  • Make fists with each hand.
  • Rotate your wrists in circular motions.
  • Change direction after multiple rotations.
4. Jumping Jack Exercise

In addition to targeting the muscles in your legs, arms, and core, jumping jacks are a dynamic workout that works the whole body. By using jumping jacks as part of your warm-up routine, you may help raise your heart rate and improve your coordination, therefore preparing your body for more difficult physical activity.

Jumping jacks are a great way to lose fat
Jumping jacks are a great way to lose fat
The steps to perform it are as follows:

Jumping Technique

  • Stand with your feet together.
  • Spread your legs shoulder-width apart.
  • Raise your arms above your head.
  • Jump back to the starting position.
5. Cat-Cow Pose Exercise

You may stretch and stimulate your spine and back muscles by using the cat-cow pose, which is one of the greatest workouts currently available. The spine, neck, and shoulders are all stretched out in a gentle manner throughout this exercise sequence, which helps to promote flexibility and relieve stress in the back.

A Cat-Cow Pose for More Flexibility in the Spine and Back Muscles
A Cat-Cow Pose for More Flexibility in the Spine and Back Muscles
The steps to perform it are as follows:

Yoga Practice Overview

  • Stand on all fours with your wrists under your shoulders and your knees under your hips.
  • Inhale and arch back, dropping the belly towards the floor.
  • Lift head and tailbone towards ceiling.
  • Exhale and round spine towards ceiling, tucking chin to chest.
  • Pull belly button towards spine.
  • Alternate between positions for several breaths.
6. High plank to downward Exercise

This particular exercise is great for warming up the hamstrings, as well as the upper body and the core. The stability of the shoulders, core strength, and flexibility in the posterior chain are all improved after doing this dynamic action.

Increase shoulders, core strength, and posterior chain flexibility
Increase shoulders, core strength, and posterior chain flexibility
The steps to perform it are as follows:

High-Plank Exercise Overview

  • Start in a high plank position with your hands under your shoulders.
  • Engage your core and hold the plank for a moment.
  • Push your hips into the downward dog position, creating an inverted V shape.
  • Hold the position briefly and stretch the hamstrings and calves.
  • Return to the high plank position and repeat.
7. Lunges back and forth Exercise

When it comes to warming up the lower body, lunges are an excellent exercise, especially for the triceps, hamstrings, and glutes. To enhance flexibility, strength, and coordination, alternate lunges are a great exercise to do. 

Alternate lunges improve flexibility, strength, and coordination
Alternate lunges improve flexibility, strength, and coordination
The steps to perform it are as follows:

Stand tall with your hips apart.

  • Step forward with your right foot.
  • Lower body until right thigh is parallel to floor.
  • Push off the right foot.
  • Repeat with the left leg.
  • Alternate legs.
8. Inchworm Exercise

A dynamic action that stretches the whole body and engages various muscle groups, the inchworm exercise uses a variety of different muscle groups. This exercise promotes body awareness, increases flexibility, and warms up the shoulders, core, and hamstrings before moving on to the next exercise.

increases flexibility and warms shoulders and core
Inchworm exercise increases flexibility and warms shoulders and core
The steps to perform it are as follows:

Stand-Up Exercise Summary:

  • Stand with your feet hip-width apart.
  • Bend at the waist and place your hands on the ground.
  • Walk forward to the high plank position.
  • Hold the plank for a moment.
  • Walk feet towards hands, keeping legs straight.
  • Stand up and repeat the sequence.
9. High Knees Exercise

When it comes to increasing cardiovascular endurance and warming up the lower body, high knees are an ideal exercise to do. Your hamstrings, quads, hip flexors, and calves are all targeted by this exercise.

Inchworm Exercise Muscles Worked
Inchworm Exercise Muscles Worked
The steps to perform it are as follows:

Stepping Exercise Overview

  • Stand with your feet hip-width apart.
  • Jog in place, knees high towards the chest.
  • Maintain a rapid pace and engage the upper body.

Six steps for successful warm-up Exercise

Warm-up Exercise Tips

  1. Prioritize proper form for injury prevention.
  2. Start with low intensity and gradually increase.
  3. Maintain steady and controlled breathing.
  4. Avoid bouncing or jerky motions to reduce muscle and joint strain.
  5. Perform dynamic movements carefully.
  6. Stay hydrated and listen to your body.

 

 

 

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