Top 8 Warm-Up Exercises for Improved Performance: 2024

It’s easy to jump straight into your workout when you’re short on time and eager to finish. But taking time for a warm-up is really important. It makes your muscles more flexible, which lowers the risk of getting hurt and helps your body perform better during your workout.

But remember, a warm-up isn’t just about doing a few sprints or jumping jacks. Leyon Azubuike, a celebrity trainer who has worked with Jennifer Aniston and owns the boutique boxing studio Gloveworx, explains that warming up means doing movements that prepare your body, get your muscles fired up, and ready to go.

Not sure what warm-up exercises to do or where to start? Azubuike’s full-body warm-up routine will get you set for any workout you’ve got planned.

Why Warm Up?

To avoid injuries, it’s important to warm up before any physical activity, especially if it involves heavy lifting or increased effort. Here’s why warming up helps get you ready for your workout:

1. Opens up your blood vessels: Warming up increases blood circulation, delivering more oxygen to your muscles. This helps raise their temperature, making them more flexible and improving your range of motion.
2. Raises your heart rate and breathing gradually: Starting slow helps your heart adjust to the workout ahead, reducing strain during exercise.
3. Warm up your entire body, not just the specific muscles you’ll focus on: This prevents injuries in any part of your body.

Warm up for at least five to ten minutes, or go for fifteen if your workout will be intense. “Before you start the real work, your muscles need to be activated and ready,” says Azubuike in Health magazine.

All you need is a yoga mat for these exercises. Do each exercise the specified number of times.of times.

Half-Kneeling Ankle Rocks

This small rocking action prepares your body for the workout you’re about to embark on by warming up your hips and ankles.

1. Kneel down on your right knee with your left foot on the floor. Your left knee is bent at a 90-degree angle with your left ankle directly under your left knee.
2. Rest the backs of your hands on the lower back. With your core engaged, drive the left knee forward, bringing it over the left toes.
3. Pause, and then return to start.
4. Do 10 reps.
5. Switch to the other side and repeat.

Quadruped Cat-Cow

This is an excellent whole-body warm-up exercise. Your lower back becomes less tense, and your spine, neck, abs, and chest become active and prepared for exercise.

• Start on all fours with your hands underneath the shoulders and knees underneath the hips.
• Lift your head and tailbone as you drop your belly.
• Hold for a couple of seconds.
• Tuck your tailbone, curl your back up, and round your head into your chest. This is one rep.
• Do 15 reps.

Bird Dog

Another excellent whole-body warm-up is the bird dog. It works the glutes, back, shoulders, hips, and abs.

1. Start on all fours with the hands underneath the shoulders and knees underneath the hips.
2. Simultaneously, reach your right hand forward as you extend your left leg back.
3. Return to the starting position, and repeat with your left hand and right leg.
4. Do eight reps per side.

Also Read: 14 Tips for Optimal Muscle Recovery

High-Low Plank

Although planks are mostly regarded as a core workout, performing one also serves as a warm-up. Switching from a high to a low plank works the arms, chest, and abs.

• Place your feet hip-width apart and place your wrists beneath your shoulders to form a straight-arm plank. For 45 seconds, hold.
• Lower your left elbow to the floor, then your right, forming a plank in your forearm. For 30 seconds, hold.

Low Lunge With T-Spine Rotation

Engaging your quads, hamstrings, abductors, adductors, and glutes, the low lunge is a hip opener. Incorporating the twist additionally tones your shoulders, chest, and abs.

• Assume a plank position with your arms straight and your hands wider than shoulder-width apart.
• To make your knees hover approximately two inches off the ground, bend them and move your hips back.
• Like in a low lunge, step the left foot forward and place it right next to the left hand.
• As you turn your torso to the right, raise your right hand.
• Step the left foot back to a plank and lower yourself to the low lunge.
• Step forward with your right foot, raise your left arm, and turn to the left to repeat on the other side.
• Repeat each side six times.

Inchworm

The inchworm targets the abs, chest, shoulders, back, arms, and hamstrings while working practically the entire body.

• Place your feet hip-width apart to begin.
• Put your hands on the floor and bend forward at the hips.
• Put your hands forward to form a plank with straight arms. Hold on for a moment.
• As you bring your hands back toward your feet, stand up. This counts as one rep.
• Perform six repetitions.

Crab Reach

This exercise opens up the shoulders, chest, and hips. It also strengthens the arms, back, and glutes. Start by assuming the pose of a crab walker.

• With your feet flat on the ground and your knees bent, sit with your palms slightly behind your hips.
• Raise your rear end a few inches above the ground.
• Lift your left arm over your right shoulder and extend it behind you in unison to create a straight line in your body that runs from your fingers to your right knee.
• To get back to the beginning position, reverse the action, then repeat on the other side.
• Make eight reps on each side.

Fast Feet

Quick feet exercises help to warm up your legs, hips, and feet. Additionally, it increases your heart rate, readying your body for the primary phase of your exercise regimen.

1. Position yourself so that your toes are slightly turned out, your hands are in front of you, and your feet are parallel to your shoulders.
2. Bring your heels up and land on the balls of your feet after lowering yourself into a quarter squat.
3. For 15 seconds, run as quickly as you can while standing still.
4. Perform three rounds.