Butt kickers will help warm up your leg muscles and engage the quadriceps and hamstrings. Strong and sore does not sound like a very good combination, whatever the motivational quotes have to say about it. Deblina Biswas is a professional content writer at TheFitIndian.com. Stand in front of a knee-high box or platform. Slowly step one foot forward into a lunge position while dropping your hips toward the floor. March in place: 60 seconds. Cross your feet as you bring your legs together while crossing your arms in front of your chest like a cross jack. All you have to do is marchin place and also swing your arms back and forth. All Right Reserved. Stand with your feet shoulder-width apart and then lift both your arms straight out to your sides at shoulder height. While they might take you back to fifth-grade gym class, jumping jacks are a great aerobic exercise designed to increase your heart rate. Are we good now? Whatever your preference, it's important to do a proper warm-up before you get into your workout! Performing this kind of warm-up exercises before doing the more intense cardio exercises or workouts will provide you with the following benefits: now that we know cold and stiff muscles do not really bode well to movement, warming up, therefore, is necessary since, as the name implies, it literally warms up the muscles; making you ready for some heavy and fluid actions. Now that you know that your workout routine is never complete without a warm-up exercise, you have to focus on the ones which can warm up and loosen the body, and also stretch it the right way. Repeat this move for a comfortable number of reps. Now that you've completed your cardio warm up, take a few minutes to stretch. Engage your abs and switch leg positions — bring your right knee forward and your left leg back simultaneously. You may want to have some water and a towel handy. Perform this exercise as part of your preparing the body for a more intensive workout. Stand with your hands together. Reps: 20 per leg. Hold this position for a few seconds before bringing your back down to the floor. Not to mention, your body will come alive! WARM UP 1. Jogging leg lifts. Jumping jacks are warm up exercises primarily used for warming up before a fitness activity. How to cool down Planks. Planks can improve your core strength and stability, which are key to protecting your spine while you work out. Carioca. Jump your legs out and simultaneously bring your hands overhead, then jump back to standing. However, during exercise, as much as 80% of … Of course, it also depends on your physical needs. Don't let your workout kick your butt — warm up with some butt kickers instead! The most common areas which are really effective to foam roll on are the ITB, quads, abductors, hamstrings,buttocks, and calves. Slowly maneuver your arms to the center and step forward with the opposite foot and twist to the other side. Butt Kickers. These 9 exercises will prevent stiffness and muscle strain that is common during the winter months and while working from home. This is one way of oxygenating your muscles, and it also acts as preparation for the more intensive workouts to come. Start in a kneeling position. We start off slowly but by the time you are done, your muscles will be warmed up and you may even be starting to sweat a bit. Gentlypull your body back and forth over the roller with the help of your upper body. Stand straight with your feet shoulder-width apart. Now that you know why warming up is important, keep preparing with the following 10-minute cardio warm up. Aerobic exercise is any repetitive activity that you do long enough and hard enough to challenge your heart and lungs. 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