She Strengthens

Prime Your Body for a Killer Workout

When it comes to exercise, we’ve all been guilty of rushing into a workout without properly preparing our bodies. We crank up the intensity and forget about the importance of a warm-up. But skipping this crucial step can lead to subpar performance and even injury.

Why Warm-Ups Matter

According to certified trainer Rebecca Kennedy, warm-ups are essential because they help transition our bodies from a state of rest to one of high activity. “It’s like taking a big breath for your whole body,” she explains. Warm-ups not only loosen up our muscles but also elevate our heart rate and increase mobility in our joints.

The Science Behind Dynamic Warm-Ups

Dynamic warm-ups that involve fluid movement and active stretches are far more effective than static stretches. They prepare our bodies for bigger bouts of work and help prevent injuries. Kennedy recommends spending at least 5-8 minutes warming up your body and moving your joints through their fullest range of motion.

6 Essential Moves to Get You Ready

Rebecca Kennedy has designed six highly effective moves that can be done anywhere to prime your body for a killer workout. Perform each move in order for 60 seconds, without stopping between moves. The entire warm-up will take 6 minutes.

1. Full-Body Wake-Up Call

This move targets your hips, hip flexors, hamstrings, calf muscles, ankles, shoulders, and thoracic spine. Start with feet hip-width apart, arms raised. Bend down with a flat back and walk hands forward to high plank. Step left foot to outside left hand to come into a low lunge. Lift left hand and rotate chest upward, allowing gaze to follow hand.

2. Chest Opener

Lie facedown with arms outstretched. Shift weight to right side, lift left leg, and sweep it over right leg to touch floor. Allow left hip to come up as left hand raises straight up and gaze toward ceiling. Repeat on the other side.

3. Knee Cross

Lie faceup with arms outstretched. Bend right knee and bring right leg into tabletop. Move right leg across body and allow right knee to touch floor (or come as close as possible without lifting right shoulder off floor). Repeat on the other side.

4. Hip Tuck

Start with feet hip-width apart and hands on hips. Step left foot back into low lunge. From the kneeling position, tuck hips in. Return by lifting left knee to stand. Repeat on the other side.

5. Knee Hug and Ankle Grab

Stand with feet hip-width apart. Hug left knee to chest with both hands for a count of 2. Repeat on the other side. Take hold of left ankle for a quad stretch, raising right arm for balance.

6. Hamstring Sweep

With feet hip-width apart and arms at your side, step left foot forward and flex foot. Send hips back, keep back flat, and sweep arms down toward the ground and as far forward as possible. Then sweep arms up in a big circle, as left foot steps back into place. Repeat on the other side, moving slowly and fluidly.

By incorporating these six moves into your warm-up routine, you’ll be primed for a killer workout and set yourself up for success. Remember, a proper warm-up is essential for optimal performance and injury prevention.