Warm Up exercises are often skipped and overlooked by a vast majority who think it’s just a waste of time. However, what most people don't realize is that for a safer workout and more optimized performance, warmup exercises are crucial. It’s a simple equation if you don’t want injuries then don’t skip your warm-up routine.
In fact, a dynamic warm-up expands your range of movement and increases the blood and oxygen flow to various body parts. When you execute it before any serious workout, it enhances the performance and protects you from hurting yourself. For an intense workout program, it is advised to do a 5 to 10 minutes warm-up routine prior to your workout. Adding warm-up exercises between each exercise will also provide an extra benefit.
Top Warm Up Exercises for Increased Performance
The Animal Warm up
Inspiration can strike from any place therefore all you need to do is keep your eyes wide and observe. For years humans have taught animals, but to train your inner animal, check out some of these wild moves. Inspired from the beasts themselves they target several muscle groups. Have a look.
- Crab walk
- Frog jumps
- Duck walk
- Bear crawl
- Bunny-box jump
- Spider crawl
- Lion’s backstretch
Complete two sets each of exercise in a 15 yards range.
Foam Roller Warm Up Exercises
Foam roller exercises are like getting a body massage without having to spend a lot of money. Perform it prior to switching to dynamic warmup exercise routine. It gives you relief against the knots, trigger points and scar tissues that collect in the body over time. Spend a few minutes on different body parts such as calves, quads, glutes, upper back, lats, groin. Perform eight to ten rolls at least for each section, and eventually, you will feel some comfort with body aches.
Shin Box Exercise
Shin box exercises are perfectly suitable for everything and every body part. Your glutes are activated along with the hips and spines. In order to carry out this exercise lay open a mat and sit on the floor. Bend your knees forward and let the feet lie flat on the ground. Move your hips and knees to one side such that both the knees touch the floor. Next move up and come to a kneeling position using both knees. While the body is up squeeze your glutes and return to the initial position. Additionally repeat this by switching to the other side and try to do 10 reps on each side. With a few days of practice you can flawlessly execute this fun exercise.
Twisting Reverse Lunge
This stretch is perfect to tighten your abdominal muscles and for relaxing and opening up your hip flexors. Meanwhile, the challenge here is to maintain your balance and execute it properly. So to perform it standing straight and using your left foot take a long backstep. After you drop to a lunge over your right leg twist and stretch out as much as possible. Lastly, come back to the initial position of standing straight and keep doing the exercise alternating between both legs. Try to incorporate 10 reps in one set.
These are a few of the best stretching warmup exercises to get your warmed up and ready to go. Include a few of them together in a sequence in your routine to get the most advantage.