Versatile warm-up for any workout

Versatile warm-up for any workout

These five exercises will warm up all the muscles in your body and prepare them for more challenge.

Instructor Julie Wandzilak suggested this dynamic warm-up. He advises you to trust your feelings and do two or three cycles depending on them.

Warm-up for the hips

Warm-up for the hips

Sit on the floor, bend both knees at an angle of 90 degrees and point to the left side, place your hands behind your hips. From this position, lift both knees up. Keeping your feet on the floor, turn to the other side through the center and place your feet on the floor. Perform 16 such repetitions – eight in each direction.

If you can’t do a full rotation, hold on each side with your hips extended on the floor for 30 seconds.

Toad with alternating leg raises

Toad with alternating leg raises

Take a plank position on your forearms, bend your knees and place them flat on the floor, then place your legs sideways at a 90-degree angle between your hips and pelvis. In this position, try to put your legs apart as much as possible. Hold for 1 minute and move to the dynamic part of the exercise.

Bending your knees, lift your right heel off the ground and diagonally, trying to point it directly towards the ceiling. The other leg remains in place while the body moves forward with the heel at the same time. In this case, the weight is transferred to the hands. Then return the heel of the right leg and the body to its original position and repeat the exercise on the left side.

Do 12 repetitions of six on the right and left legs, each movement trying to slide your legs apart and bring your pelvis closer to the floor. If you are unable to make a dynamic variation, stay on a standard frog, swing from time to time, and try to get as low as possible.

Dead bug

Dead bug

Lie on the floor with your arms stretched out in front of you, bend your knees at a 90 degree angle. Press your arms to the floor, relax your feet. Contract your abs, press your lower back against the mat, and stretch your right arm and left leg without touching the floor. Then come back to the starting position and repeat the movement alternating arms and legs.

Do 16 full repetitions. If you have trouble controlling your body, leave your arms in the starting position and only straighten your legs one by one. Add a weapon when you feel you have enough strength for it.

Crab with changing hands

Crab with changing hands

Sit on the floor, bend your knees, press your feet to the floor. Take your hands behind you and place them on the ground, pointing your fingers in the opposite direction from you. Raise your body up by pushing with your hips as if you are standing on a bridge, while simultaneously lifting your right arm off the ground and dragging it across your body in the opposite direction. Lower yourself to the starting position and repeat the movement on the other side.

Do 16 repetitions – eight on each side. If your shoulder joint is not mobile enough, lift your body up, press your hands to the floor, and stay in this position for 20 seconds.

Plank twist lunges

Plank twist lunges

Starting position – plank with an emphasis on the wrists (hands are directly under the arms, stomach pulled in, back not bent, legs, torso and head form one straight line). Lean forward with your right foot, placing your foot directly next to the same hand. Turn right and at the same time raise your right hand so that it is in line with your left hand. Hold this position for 20 seconds. Return to the starting position and repeat for the other side.

Do four repetitions – two on each side. If stretching isn’t enough for you, place yoga pads under your armpits.

Try to do all the exercises very carefully, without jerks and sudden movements. Try it out, and next time you will definitely want to include at least one of these options in your standard warm-up.