My 5 Favorite Warm Up Moves With Variations

I've learned that warming up your body is crucial before any workout. However, not all warm-ups are created equal. Today, I want to share with you my five favorite warm-up moves that actually create flexibility and stability - the true purpose of a good warm-up routine.

These warm-up drills are designed to make you feel good in your body, whether you're preparing for a workout or just starting your day. The best part? Each move comes with two variations: one for a seated position and one for standing. This way, you can choose the right variation that suits your needs and fitness level.

Let's dive into the first warm-up move, which targets your feet and ankles. I call it the "seated calf rock." Here's how to do it: "Come to the edge of your chair and what you're going to do is this: you're going to go toes into the ground and then you're going to go toes to nose and we're going to rock them back and forth like this." This simple movement helps activate the muscles in your lower legs and improves ankle mobility.

For those who find the seated variation too easy, there's a standing version. As I explain in the transcript, "You're going to do the same movement. It's a standing calf rock. So you're going to come all the way up on your toes and then you're going to bring your toes to your nose and you're just going to go back and forth like this."

The second warm-up move focuses on your shoulders and back. I call it the "seated bent YTW." This exercise is excellent for improving posture and activating the muscles in your upper back. Here's how to do it: "Bend forward from the hips and lean forward like this. Now the most important thing though is don't round your back. You should have a nice flat back from your tailbone all the way to the top of your head."

For the YTW movement, I instruct: "You're going to point your thumbs toward the sky, you're going to make a Y, then you're going to make a T like this, and then you're going to make a W." Remember, "Each time you bring your hands back behind you, you're trying to squeeze the shoulder blades back and together."

The third warm-up move is the "seated side bend," which targets your neck, shoulders, spine, and hips. This move is all about creating length in your body. As I explain, "When people do side bends, they do this: they collapse their body to the side like this, and that usually puts pressure on the spine." Instead, I recommend: "Lift the chest toward the sky so as you come to the side, lift your chest toward the sky. It's length, it's all about length."

Our fourth warm-up move focuses on hip mobility. In the seated variation, I instruct: "You're going to squeeze your knees together, you're going to feel the muscles on the insides of the thighs firing. And then we're going to open the hips as much as possible." This exercise helps with internal and external rotation of the hips, which can benefit your knees and ankles as well.

The final warm-up move is a marching exercise that engages your core and hip flexors. For the seated version, I explain: "We're going to march in place. You're going to push off the toes. So this is real important: don't just lift your leg like this, push off the toes to initiate the movement." This simple movement helps activate your core and improve coordination.

In conclusion

These five warm-up moves are designed to prepare your body for any workout by improving flexibility and stability. Remember, as I mentioned in the transcript, "Whenever we're working out is an opportunity to work on our posture." So stay mindful and connected to your body as you perform these exercises. By incorporating these warm-ups into your routine, you'll be setting yourself up for more effective workouts and better overall body awareness.