You’ve arrived to the gym for a workout and the first thing you’ll probably do is to warm up on the treadmill for 5 minutes. Warm up is extremely important before a workout to promote blood circulation to the muscles and to increase your core temperature to prepare your body for a more intensive workout. While jogging on the treadmill is an easy way of achieving that, there are other more effective ways of firing up your muscles.
As a Corrective Exercise Specialist, I know that a majority of us have muscle imbalances and weaknesses. This drill not only warms up your body, but also address common dysfunctional issues faced by most of us, at the same time. Try this routine before your next workout.
1. PLANKS
30 sec – 60 sec x 1 set
The plank is good for core activation. Doing planks with proper form for 30 sec – 60 sec activates your core stabilizing muscles. It’s isometric movement also helps promote blood circulation throughout your entire body. You can start by doing it on your knees and progress to your toes.
2. SIDE PLANKS
30 sec – 60 sec x 1 set each side
Side planks is often left out. Side plank should follow suit after the regular plank to strengthen your obliques. Stop if your elbow or shoulder hurts. You can start by doing it on your knees and progress to your feet.
3. SINGLE LEG HIP RAISE / GLUTE BRIDGE
15 reps x 1 set each side
The single leg hip raise glute/bridge activates the hamstring and glutes (butt). A majority of us have stronger quads but weaker hamstrings. You can start with both legs on the ground and progress to single leg.
4. HIP ROLL
10 – 20 reps x 1 set
Hip roll is a rotational exercise that targets the lower back and hips. You may discover that one side may be tighter than the other. Aim to achieve similar range on both side:
1. keep both knees as close as possible, 2. bring the knees as close as you can towards the floor without touching the floor, 3. keep both elbows on the ground at all times 4. and use your core to rotate from left to right in a controlled manner.
5. SQUATS WITH TIP TOE
10 – 20 reps x 1 set
Perform a regular squat with your arms extended above your head. Aim to keep your chest up with your knees aligned with your second toe when you squat. Avoid your knees from “caving” in (move inwards). When you stand up, tip toe at the end to activate your calves. Perform the squat in a controlled manner.
6. LUNGES WITH TORSO ROTATION
10-20 reps x 1 set
Keep your torso and chest up right and rotate your torso when you lunge. Turning just your shoulders without rotating your torso is a common mistake. This lunge also activates your hip stabilizers. Perform alternate lunges (left and right).
This warm up routine should take about 5 minutes. Some of you may find it quite tiring if you are less conditioned. Adjust the repetition and progression according to your ability. Have a good workout!