Think of your body like cheese. If you work them when they are cold, they will sometimes break, but when we stretch them when they are warm, they are more able to handle movements. Warming up before working out increases not only your heart rate but also your body temperature. Warming up before working out helps prevent injuries like muscle strain and sprains by increasing blood flow to muscles. So, we believe it's well worth it to spend about five and maybe even ten minutes warming up before working out to reduce the chances of you getting severely injured. Let’s get started with the ten best warm-up exercises to do before working out.

1. Body weight squats

Body weight squats offer numerous benefits; they strengthen leg muscles, enhance core stability, and increase flexibility.

Detailed instructions:

• Place your toes slightly outward or shoulder-width apart when standing.
• With core muscles contracted, pull your navel towards your spine.
• Push the hips backwards and lower your body by bending your knees as if sitting on a chair.
• Lower your hips towards the floor, maintaining a straight back.
• Lower your body until your thighs are in line with the ground.
• Squeeze your backside at the top of the movement.
• Repeat ten times.

2. Wall angles

Wall angles offer several benefits: they help improve your overall posture and increase your body's range of motion.

Detailed instructions:

• With your knees slightly bent and your feet about a foot away from the wall, take a stance against a wall.
• Raise your hands up towards your ears and place your shoulders and arms in contact with the wall.
• Slide your arms upward while keeping your elbows and wrists in contact.
• Lower your arms down and repeat the movement.
• Repeat ten times.

3. Prone cobra

Prone cobra has several benefits: it strengthens your back muscles and increases spinal mobility.

Detailed instructions:

• Lay face down on a mat with your hands by your sides, palms facing down.
• Position your forehead on the ground.
• Contract core muscles to ensure you stabilize your spine.
• Then, lift your head and chest off the ground to the best of your ability, keeping your chest tucked into your chin.
• Lift your arms above from the ground, keeping them straight, with your thumbs pointing up towards the sky, to open your shoulders. Your palms should be facing away from you.
• Hold the position for 30 seconds or longer.
• Slowly lower your chest, head, and arms back to the starting position with control.
• Repeat the movement until you have held the contraction for 3 minutes. Take a break between your sets if you need to.

4. Gate opener

Gate opener has several benefits. It strengthens hip abductors and balances muscle strength.

Detailed instructions:

• Place your feet so that they are shoulder-width apart.
• Keep going by leaving your arms free by the side of the body.
• Ensure you’re standing tall and elevated.
• Once that is done, do your best to contract the core muscles of your body.
• Pull back your shoulder blades, then down.
• Raise your leg to your middle torso and shift your weight to your right side. Bring this leg into and through your body's center.
• As you extend your hip to the left, try to open it as much as you can. When closing the gate, maintain a motionless posture with your hips pointed forward.
• Step back to the beginning with your left leg, then repeat with your right.
• Ten repetitions of each side for this exercise are needed.

5. Heel digs

Increased heart rate from heel digs helps with ankle mobility as well as cardiovascular endurance and health.

Detailed instructions:

• Place your arms at your sides and your feet hip-width apart as you stand.
• Lift your left heel towards your backside while your toes are on the ground.
• Lower your left heel back down to the ground.
• Repeat the movement with your right heel.
• Continue alternating between your left and right heel ten times.

6. Knee bends

The knee bend, also known as squats, has numerous benefits. It improves coordination and balance while also strengthening the muscles in your legs.

Detailed instructions:

• Toes facing out, place your feet slightly wider than hip-width and take a stance.
• Maintain a straight back and an erect chest by utilizing the core muscles.
• Bend your knees and push back on the hips to lower your torso.
• Keep your weight on your heels as you lower yourself.
• Get your thighs in line with the floor by lowering your body.
• Push through as you return to your starting position, straightening your legs and squeezing your backside from the top.
• Repeat ten times.

7. Arm circles

Arm circles offer numerous benefits; they help with shoulder flexibility and improve shoulder stability.

Detailed instructions:

• With your feet shoulder-width apart and your hands straight in line with the floor, maintain a straight posture.
• Make small circles using your whole arms in a clockwise direction, ensuring your back is straight.
• Gradually increase the size of your circles, letting your shoulders move freely.
• Continue for 10 seconds before reversing the direction.
• Repeat this ten times.

8. Jumping jacks

Jumping jacks offer several benefits: they improve your bone health and improve the lymphatic system.

Detailed instructions:

• Place your hands by your sides and stand erect with your feet together.
• Jump up explosively while spreading your feet and bringing your hands above your head.
• Jump again and resurrect to your starting position.
• Repeat this exercise 10 times.

9. Leg swings

Leg swings have several benefits: they improve hip flexibility and range of motion.

Detailed instructions:

• Holding onto a wall, maintain a straight posture with your feet hip-width apart.
• As you slowly swing your right leg forward and backward in a single fluid motion, shift your weight onto your left leg.
• Switch sides and repeat ten times.

10. Inchworm

Inchworm offers numerous benefits. It increases flexibility and improves your posture.

Detailed instructions

• Step 1: Maintain a straight posture and keep your feet about hip-width apart and your arms at your sides.
• Bend at the waist and maintain erect legs while lowering your hands to the floor and reaching for your toes.
• Place your hands on the floor In front of your feet. Walk your hands forward one at a time. Continue walking your hands out until you are in a high plank position with your body forming a straight line.
• Keep your legs straight and walk your feet towards your hands one at a time.
• As soon as your feet are as close to your hands as is comfortable, stop.
• Stand up straight to complete one repetition.
• Repeat these steps five times.

The Bottom Line

Although often overlooked, warming up before working out is important for several reasons. You need to warm up your muscles before working out to prevent injury. Warming up also boosts your flexibility, improves your performance, and mentally prepares you before your upcoming workout. Overall, warm-ups are a crucial component of any exercise routine.