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Ever felt that nagging twinge in your muscles after a vigorous workout
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or found it harder than expected to get into the groove at the start of your exercise routine
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You're not alone. It's a common experience, but it's one that can be mitigated with the right pre- and post-workout stretches
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Imagine launching into your workout routine with muscles that are warmed up
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flexible, and ready for action. Picture finishing your workout with a satisfying stretch
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that leaves your muscles feeling relaxed and rejuvenated. Sound appealing? Well, here's how to make it a reality
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Before your workout, start with squats. Stand tall, then lower your body as far as you can
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by pushing your hips back and bending your knees. Push back up to the starting position and repeat
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This wakes up your muscles and gets your blood flowing. Next, try high knees
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Stand tall and march in place while lifting your knees as high as you can
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This warms up your hip flexors and quads. Follow this with leg swings
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Hold onto a wall or a sturdy object, stand on one leg and swing the other leg forward and backward
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Switch legs and repeat. This gives your legs a dynamic stretch. Then, move on to lunges
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Step forward with one foot, lower your body until your front knee is bent at 90 degrees
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then push back up to the starting position. Switch legs and repeat
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This activates your lower body muscles. After lunges, do plank walkouts. Start in a standing position
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Bend over and walk your hands forward until you're in a plank position. Then walk your hands back and stand up
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This warms up your whole body. Arm circles are next. Extend your arms out to the sides and make small circles with them
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first forwards, then backwards. This gets your upper body ready for action
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Next, perform standing toe taps. Stand tall, lift one leg off the ground and touch your toe with the opposite hand
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Switch sides and repeat. This activates your core and stretches your hamstrings
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Jumping jacks come next. Stand tall, then jump your feet apart and swing your arms overhead
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Then jump your feet back together and lower your arms. This raises your heart rate and warms up your whole body
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Finally, do butt kicks and hip circles. For butt kicks, jog in place while kicking your heels up towards your glutes
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For hip circles, stand tall, place your hands on your hips, and make circles with your hips
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These final exercises get your body fully warmed up and ready to work
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After your workout, it's time to cool down and stretch out your muscles
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Start with a shoulder stretch, pulling one arm across your chest and holding it with the other arm
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Then, do a tricep stretch, bending one elbow behind your head and gently pulling it with the other hand
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Next, stretch your quads. Stand tall, bend one knee, grab your ankle and gently pull your heel towards your glutes
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Switch sides and repeat. Then stretch your hamstrings. Stand tall, then bend over and try to touch your toes
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You can bend your knees slightly if you need to. Finally, do calf raises
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Stand on the edge of a step or a raised platform, lower your heels down, then push up onto your toes
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This stretches out your calves and helps prevent muscle cramps. In summary, including pre- and post-workout stretches in your routine is crucial for warming up your muscles
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enhancing your performance, preventing injuries, and helping your muscles recover. Remember, the key to a successful workout doesn't just lie in the exercises you do
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but also in how you prepare for and recover from them. Remember, fitness isn't just about the exercises you do
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but also about the community you build and the knowledge you gain
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