man doing warmup exercise

Warmup 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 WarmUp Exercises for Increased Performance

The Animal Warmup

spider walk

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
  • Inchworm
  • Lion’s backstretch

Inchworm warm up exercise

Complete two sets each of exercise in a 15 yards range.

Foam Roller Exercises

warm up exercise with foam rollers

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

lunges for warm up

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.

Author's Bio: 

Grant Donovan is a successful entrepreneur and expert in many disciplines including aviation, automotive, political, anti-aging and life coaching to name a few. But it is his passion for health, nutrition and fitness that he attributes as the leading factor for his success. All of which led him to create to share his large breadth of knowledge with the everyday man, and empower them to make the changes that will help lead to their success. He believes a life in balance of mind, body and soul is a life well lived and only when achieved can one unlock their true potential. At age 60, Grant serves as a living example of why staying healthy not only helps you live longer, but the improved quality of life, will allow you to push past boundaries and reach new heights you never knew were possible. With his inspirational personal journey of achievement he has motivated over 350,000+ subscribers to make a positive change in their life and guide them on their pursuit of happiness.