Are you not sure how to do a warm-up? Well, here are my go-to warm-up exercises:

Jogging in Place

Stand upright with your feet hip-width apart. Lift your knees alternately, bringing them towards your chest as you jog. Maintain a steady pace for 1-2 minutes. This exercise increases heart rate, warms leg muscles, and prepares your body for further activity.

Arm Circles

Extend your arms out to the sides, parallel to the ground. Begin making small circles with your arms, gradually increasing their size. Repeat the motion for 10-15 seconds, then reverse the direction. Arm circles engage the shoulder joints and muscles, improving mobility and blood circulation.

High Knees

Stand tall with your feet hip-width apart. Start jogging in place, but lift your knees as high as possible, attempting to touch them to your palms or chest. Continue for 30 seconds to 1 minute. High knees warm the lower body, engage core muscles, and enhance coordination.

Shoulder Rolls & Neck Rolls

Stand with your feet shoulder-width apart and relax your arms by your sides. Next, slowly roll your shoulders forward in a circular motion for 10-15 seconds. Then, reverse the direction and move them backward for another 10-15 seconds. This exercise loosens the shoulder joints, releases tension, and improves the range of motion.

Standing Side Leg Lifts

Stand upright with your feet together and arms by your sides. Lift one leg directly to the side as high as possible, keeping it straight. Hold for a brief moment, then lower the leg back down. Repeat with the opposite leg. Perform 10-12 lifts on each side. Side leg lifts activate the hip muscles, improve balance, and warm the lower body.

Torso Twists

Stand with your feet shoulder-width apart and your arms extended out in front of you. Twist your torso to the right while keeping your hips facing forward, then twist to the left. Repeat this twisting motion for 10-15 seconds. Torso twists mobilize the spine, stretch the back muscles, and prepare your core for movement.

Ankle Circles

Sit on a chair or the floor with your legs extended in front of you. Lift one foot off the ground and rotate your ankle in a circular motion, clockwise and counterclockwise. Perform 5-8 circles in each direction and switch to the other foot. Ankle circles help warm up the ankle joints, increase mobility, and prevent potential injuries.

Heel to Butt Hamstring Stretch:

The heel-to-butt hamstring stretch is a simple yet effective exercise that targets the hamstrings, promoting flexibility and mobility in the back of your thighs. Begin by standing up straight with your feet hip-width apart. Take a step forward with your left foot, keeping your toes pointed forward. Shift your weight onto your right leg, and extend your left leg straight out in front of you. Flex your left foot, pointing your toes towards the ceiling. Bend your right knee and bring your left heel towards your buttocks, reaching back with your left hand to grab your ankle or calf. Maintain an upright posture, keeping your shoulders relaxed and your chest lifted. Hold this position for 20-30 seconds, feeling a gentle stretch in the back of your left thigh. Release the time and repeat on the opposite side, stepping forward with your right foot and bending your left knee. Remember to breathe deeply and avoid any bouncing or jerking movements. This stretch can be modified based on your flexibility by adjusting the distance between your heel and buttocks.

Hands Overhead, Touch Your Toes:

The hands overhead and then touching your toes stretch is a dynamic movement that helps lengthen the posterior chain, including the hamstrings, lower back, and calves. Start by standing with your feet shoulder-width apart, maintaining a straight posture. Next, lift both arms overhead, extending them fully while keeping your shoulders relaxed.

As you inhale, engage your core muscles and slowly hinge forward at the hips, leading with your chest.

Continue bending forward, allowing your arms to sweep down towards your toes.

Exhale as you reach toward your toes or as close as your flexibility allows. Keep your knees slightly bent to prevent strain on your lower back. Hold the stretched position for a few seconds, feeling the gentle stretch along your hamstrings and back. Then, inhale deeply and slowly roll back up to the starting position, leading with your chest and keeping your spine aligned. Repeat this movement for several repetitions, focusing on the smooth flow of the stretch with your breath.

Arms Overhead Side-to-Side Stretch:

The arms are overhead side-to-side stretch is a fantastic exercise for stretching and releasing tension in your side body, shoulders, and upper back. Begin by standing tall with your feet shoulder-width apart and your arms hanging loosely by your sides. Inhale deeply and slowly raise both arms overhead, reaching towards the ceiling. Interlace your fingers and turn your palms upward, stretching your hands towards the sky. Exhale and lean gently towards your right side, keeping your arms stretched overhead. Feel the stretch along the left side of your body, from your fingertips to your hip. Hold this position for 10-15 seconds, focusing on maintaining a steady breath and a relaxed upper body. Inhale deeply again and return to the center, arms still overhead. Exhale and repeat the stretch, this time leaning towards your left side. Feel the stretch along the right side of your body. Hold for 10-15 seconds, continuing to breathe steadily. Repeat the side-to-side movement for several repetitions, alternating between each side. Be mindful of your body’s limitations and avoid jerking or bouncing motions. This stretch can help improve flexibility in the side body and release tension.