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May 16, 2018

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7 Wise Warm-Ups You Will LOVE (and your body will love you back)

 

While walking or jogging on the treadmill can be used as a way to warm-up your core body temperature before strength training, consider doing a series of dynamic and compound exercises, especially if you don't have access to cardio eqiupment such as a treadmill, elliptical or stationary bike.

 

Compound exercises use your upper and lower body at the same time with an emphasis on abdominal core stability.  The following SEVEN exercies will help raise your heart rate, core body temperature, increase blood flow and sends clear and strong messages to  the central nervous system that your body is ready to work! 

 

Equipment / Space Required:  While you can peform these movements without this equipment (minus the lateral band walk),  it's a good idea to purchase these and that way you can use them at home, or take them to the gym with you. 

  1. non-slip yoga mat, 

  2. chair or bench or box (helpful when doing squats)

  3. latex resistance bands (closed or open loop tube bands) and 

  4. pair of 2 to 5 lbs dummbells  or kettlebells

 

Set the Timer for 7 min (but don't worry if you spent 10 Minutes) 

Even if you only spend 30 minutes lifting weights, warming up for 10 minutes ensures your joints are primed and ready to take the load.  Honestly, you could do these exercises everyday and your body will thank you by being less stiff.  Try to do each exercise 2 to 3 times for the specified number of reps or time.  

 

7 Wise Warm-Ups Your Body Will Love

 

Squats (body weight or with light weight) 

Do 10 repetitions.

 

Stand with your feet, hip width apart.

With a flat back, pull your shoulder blades back, and stick your butt out and as far back as possible, while keeping your chest up. 

Be sure to tighten your abdominal muscles as this will help to stabalize your back.  

 

Lower your body slowly with the goal of touching the bench or box you've positioned behind you. 

 

Check out the photo of the woman with the PVC pipe. She's holding it, ensuring it stays in contact with her head, middle back and lower back.  As you rise, begin to squeeze your butt and tighten your abdominal muscles, while keeping chest hight. 

Lateral Band Walks 

Do 10 steps each side 

 

 Place a closed loop band on both of your ankles. Standing hip width apart, sit back, tighten your abdominal muscles, pull your shoulder blades back (it's as if you're about squat -- so remember flat back). With hands at your sides or out front to counter balance the position of your butt, make sure both feet are facing forward.  Now, take 10 small sideway steps to your right and then your left. Be sure to keep tension on the band.  

Scapula Push-Ups

Do 8 to 15 repetitions. 

 

Begin by laying face down on the floor with your forearms out in front and your elbows positioned below your shoulders. With your knees remaining on the ground, lift your chest and stomach off the floor -- tightening your abdominal muscles and squeezing your butt -- as this will help prevent your low back from sagging. Using just your shoulder blades, lower and raise your body (known as depression and elevation). 

Spidermans  

Do 5 on each side

 

Position your front foot below your knee, aim for a 90 degree angle. With back knee down, positioned below your back knee or or further back, flatten your back - keeping it parallel to the floor. Start with your elbow bent on the inside of your front leg and then slowly twist your torso, extending your arm and head upwards.  Hold in this open position for a few seconds. Repeat each side. 

 

Hip Openers (in tabletop position / on hands and knees).

Do 10 rotations forward and 10 rotations backward on each side.  

Get on your hands and knees. Remember to have your hands placed beneath your shoulders and knees, hip width apart, are positioned below your hips.  With a flat back, engage your stomach muscles and your gluteus (butt) msucles and then lift one leg out to the side, keeping your knee at a 90 degree angle, begin a forward rotation of your hip, aim for 8 to 10 rotations forward and then backwards. Repeat on each side.  ​

 

 

Dead Bug

Do exercise for 20 to 30 seconds.

 

Get into supine position (flat on your back) and lift your legs, knees at 90 degree angle, positioned above your hips.  With your whole back, especially your lumbar (lower back) on the floor, raise your hands above your chest (for beginners, keep your hands/arms at your side).  

 

For beginngers, start by lowering your leg, tapping your heels on the floor. Alternate between legs for 20 to 30 seconds.

 

For intermediate level: Flex your feet, extend one leg at a time while keeping a ball on your thighs. These students are using a weighted ball, adding to the tension they're feeling in their admonal muscles. 

 

 

Increase intensity by holding a ball (as seen in photos) pushing against the top of your thighs. Be sure to keep your head and neck and shoulders on the floor. 

 

 

 

 

 

 

 

Stay tuned for more ways to move your body and keep your joints healthy and strong! 

Please share your thoughts and as always, please email me with any questions.  

 

 

 

 

 

 

 

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