For most folks, the amount of free time available to dedicate to self-care andpersonal developmentis becoming increasingly limited.
That said, the importance of warming up depends on how demanding the activity is.
“You may not need a warm-up to take a 20-minute walk.”
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The Key Features of an Effective Warm-Up
Step 1.
Step 2.
Step 3.
Dynamic Warm-Up Exercises
After those practices, it’s time to move on to warm-up exercises.
The key: Performing dynamic not static movements.
Step 4.
“I typically will use that when it’s colder outside because youliterallyneed to warm up.”
The Best Warm-Up Exercises
Not sure what moves to include in your pre-workout routine?
Try giving Puzanovova’s go-to warm-up exercises, which she demonstrates below, a shot.
Repeat, alternating sides, for 30 to 60 seconds.
B.Press into hands and shift hips back to heels.
Lift left arm off the floor and place left hand gently on back of head.
Repeat for 30 to 60 seconds.
Switch sides; repeat.
Repeat for 30 to 60 seconds.
Modification: Perform cat-cow while sitting with legs crossed and hands resting on knees or behind head.
Extend both arms out in front of chest, palms facing down.
Repeat for 30 to 60 seconds, alternating sides.
Modification 1: Hug arms into chest or keep arms lowered to the floor throughout the warm-up exercise.
Modification 2: Perform the warm-up exercise with a pillow placed under butt.
Left foot should be in line with hips.
C.Press into hands and shift hips back a few inches.
Pause briefly, then press through right knee and left foot to send hips forward a few inches.
Pause, then lower left leg down and back to perform the next rep. B.Engage core and pull shoulder blades down and back.
Then, send hips back to lower upper body down to the floor.
Continue lowering until hips are fully pushed back.
C.Keeping chest up, push through feet to return to standing, squeezing glutes at the top.
