New Delhi: Warming up before a workout is one of the crucial things you should do. So here’s a list of warmup exercises that you can try before kicking your workout.
To do a squat:
- Stand with your feet hip-width apart and turn your toes to face forward or out to the side slightly.
- Engage your core, keep your back straight, and slowly lower your hips until your thighs are parallel to the floor.
- Pause briefly with your knees over, but not beyond, your toes.
- Exhale and stand back up.
- Do 1 to 3 sets of 12 to 15 reps.
To do a plank:
- Get into a pushup position. If you’re a beginner, you can start by doing a plank on your knees. If you’re more advanced, you can try doing a plank on your forearms. If you’re somewhere in between, you can try doing a high plank with your arms fully extended.
- Keep your palms and toes planted firmly on the ground. Keep your back straight and your core muscles tight. Don’t let your head or back sag downwards.
- Hold your plank for 30 seconds to 1 minute.
To do a side lunge:
- Stand with your feet hip-width apart.
- Press into your right foot as you step your left foot over to the left.
- From here, squat down while bending your left leg and keeping your right leg straight.
- Pause briefly with your left knee over, but not beyond, your toes. Lift your hips and return your left foot to the starting position.
- Perform a lunge to the right side. This is 1 rep.
- Do 1 to 3 sets of 8 to 15 reps.
To do a pushup:
- Position yourself in a high plank position, at the top of a pushup, with your palms flat on the floor and hands shoulder-width apart. Keep your shoulders positioned over your hands. Your back should be flat and your feet should be together behind you. Keep your abs pulled in.
- Slowly lower your body down toward the floor. Don’t let your torso or back sag. Your elbows may flare out during this movement.
- Once your chest or chin almost touches the ground, press up and straighten your arms. Keep your elbows slightly bent to avoid hyperextension.
- Do 1 to 3 sets of 8 to 12 repetitions.
This exercise involves several movements that can help loosen and warm up your triceps.
To do a triceps warmup:
- Extend your arms out to the sides so they’re parallel to the floor, keeping your palms facing down.
- Keep your arms straight and rotate them in backward circles.
- After 20 to 30 seconds, rotate your arms in forward circles.
- After 20 to 30 seconds, turn your palms to face forward and pulse your arms back and forth.
- After 20 to 30 seconds, repeat the pulsing movement with your palms facing backwards, up, and down.
- Do 1 to 3 sets of these movements.