Pre-workout exercises are essential to prepare your body for a workout, whether you’re hitting the gym, going for a run, or working out at home. They help to increase blood flow to the muscles, raise body temperature, and improve joint mobility, reducing the risk of injury during exercise.
Fortunately, you don’t need any equipment or a gym membership to perform pre-workout exercises. There are plenty of effective exercises you can do at home to prepare your body for your workout. Warming up properly before training can reduce the risk of injury and help you get the most out of your workout.
45 Pre-Workout Exercises At Home
1. Arm Reach
Start in a standing position with your feet wider than hip width. Open your right foot and swing your right arm across your chest.
Rotate your torso and torso in the same direction. Immediately repeat with the other arm. Hold for 30-60 seconds.
2. Hip Rotations
Start in a standing position with your feet wider than hip width. Bend your arms and place your hands behind your head. Bend your knee as you lift one leg.
Wrap that leg around your body, up to your chest, and return to the starting position. Repeat on the other side. Hold for 30-60 seconds.
3. Knees Lift
Start in a standing position with your feet wider than hip width. Bend your arms and place your hands behind your head.
Lift one leg towards your body while bending the knee as if trying to touch your knee to your chest. Hold for 30-60 seconds.
4. Side Reach
Start in a standing position with your feet wider than hip width. Bend your body to the right, bending your right knee slightly.
At the same time, extend your left arm diagonally up to the sky, in line with the rest of your body. Extend your left leg. Immediately repeat on the other side. Hold for 30-60 seconds.
5. Squat To Raised Heel
Stand with your heels wider than shoulder-width apart, then spread your toes slightly. Bend your knees, extend your hips back and squat down. Put your arms between your legs.
Next, stand on your heels while wrapping your arms at your sides. Extend arms above head and lift toes. Hold for 30-60 seconds.
6. Plank Walk Out
Start standing. Bend forward until your hands touch the ground. Slowly walk your arms forward until you are in a plank position.
Pause for a second, then walk your hands back to your feet. Return to standing position. Continue for 30 to 60 seconds.
7. Jumping Jack
Stand with your feet hip-width apart, hands at your sides. Then simultaneously raise your arms out to the sides and over your head and jump up with your feet slightly more than shoulder-width apart.
Change the movement quickly without pausing. Repeat for 30 to 60 seconds.
8. Lateral Lunge
Stand with your feet wider than shoulder-width apart, hands at your sides. Reach down to your leg with your right hand and lower your body until your left knee is bent 90 degrees.
Immediately repeat on the other side. Continue for 30 to 60 seconds.
9. Squat With Reach
Start in a standing position. Bend down until your hands touch the floor. Slowly move your hands forward until you get into a plank position.
Pause for a second, then bring your hands back to your feet. Come back up. Hold for 30-60 seconds.
10. On Spot March
Start marching in place and then march forwards and backwards. Pump your arms up and down in time with your steps, keeping your elbows bent and your fists soft.
11. Heel Digs
Heel digs, also known as heel taps, are a simple exercise that can be performed to improve cardiovascular health and lower body strength.
Put alternate heels forward, keeping the forefoot up, and strike each heel dimple. Keep the supporting leg slightly bent.
12. Shoulder Rolls
Shoulder rolls are a simple and effective exercise to help relieve tension and improve mobility in the shoulders and neck.
For shoulder rolls, keep moving your shoulders in place. Roll your shoulders forward 5 times and backward 5 times. Let your arms hang freely at your sides.
13. Knee Bends
For knee bends, stand with your feet shoulder-width apart and your hands straight. Bend your knees and lower your body no more than 10cm. Climb up and repeat.
14. Forward Skip
Forward skipping is a type of locomotion or movement pattern in which a person alternates hopping on one foot and then the other, while propelling themselves forward. It is often used as a form of exercise or warm-up activity.
Begin by standing with your feet hip-width apart and your arms relaxed at your sides.
Lift your right foot off the ground and hop forward onto your left foot, swinging your right arm forward and your left arm back.
As soon as your left foot lands, lift your right foot off the ground and hop forward onto your right foot, swinging your left arm forward and your right arm back. Continue this alternating hopping pattern, gradually building speed and momentum to propel yourself forward
15. Butt Kicks
Stand in place and jog in place while kicking your heels back towards your glutes. Keep your core tight and your arms bent at 90 degrees, swinging them back and forth. Do this for 30-60 seconds.
Butt kicks can help to improve cardiovascular endurance, lower body strength, and coordination. They are a low-impact exercise that can be performed by people of all fitness levels, making them a versatile and effective addition to any workout routine
16. 90-90 Movement
Sit on the floor with your right leg in front of you at a 90 degree angle and your left leg behind you at a 90 degree angle. Place your right hand by your side, palm down, fingers pointing behind you to support your pose.
Note the knee and ankle of the right (front) leg. Stay here despite the challenges.
With your chest out, lean forward on your right knee.
Instead of letting your knees leave the floor, actively press your knees and ankles into the floor. You should feel a deep stretch. Stand here and actively press your knees and ankles into the floor for 5 seconds. Raise yourself to a vertical position.
Repeat five times, then switch legs and repeat on the other side.
17. Bird Dog Exercise
Bird dog exercises are great for warming up your abs and lower back. This movement activates the core muscles that support the spine in preparation for the workout.
Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Keep your core engaged and your back flat as you simultaneously raise your right arm and left leg until they are parallel to the floor.
Hold this position for a few seconds, then lower your arm and leg back down to the starting position. Repeat with the opposite arm and leg.
18. Inchworms Exercise
Inchworms are a great exercise that work your core, arms, and legs. Start in a standing position with your feet hip-width apart. Bend forward and place your hands on the ground in front of you.
Walk your hands forward, keeping your legs straight, until you’re in a plank position with your body in a straight line.
Hold the plank position for a few seconds, then walk your hands back towards your feet, keeping your legs straight.
19. Banded Row Exercise
Banded row is a great exercise for strengthening your upper back and improving posture. Start by attaching a resistance band to a stable object, such as a pole or a door handle, at about chest height.
Hold the resistance band with both hands, with your palms facing each other. Step back so that there is tension in the band, and your arms are fully extended in front of you.
Keep your feet shoulder-width apart and your knees slightly bent for stability. Pull the resistance band towards your chest, squeezing your shoulder blades together as you do so.
Pause for a moment when you reach your chest, then slowly release the band back to the starting position.
20. Gate Opener Exercise
The Gate Opener exercise targets the muscles of the hips and glutes.
Start by lying on your side on an exercise mat. You can use a pillow or folded towel to support your head. Bend your bottom leg for stability, and straighten your top leg.
Place your top hand on your hip for support, and your bottom hand on the mat in front of you. Keeping your leg straight, lift it up as high as you can while keeping your hips stable and facing forward.
Once you reach the highest point you can comfortably go, open your leg out to the side, as if you were opening a gate. Lower your leg back down to the starting position, then repeat the lift and gate-opening motion for 10-15 reps.
21. Prone Cobra Exercise
The Prone Cobra exercise is great for strengthening the muscles of your upper back and improving your posture.
Lie face down on an exercise mat with your arms extended out to the sides, palms facing down.
Squeeze your shoulder blades together and lift your chest off the ground, keeping your neck in a neutral position.
Slowly lift your arms off the ground, keeping them straight, and rotate your thumbs towards the ceiling.
Hold this position for 5-10 seconds, then slowly lower your arms back down to the starting position.
22. Arm Circles Exercise
Arm circles are a simple exercise that can help to warm up your shoulder joints and improve shoulder flexibility.
Stand up straight with your feet shoulder-width apart. Extend your arms out to the sides, parallel to the floor, with your palms facing down.
Begin making small circles with your arms, starting with clockwise circles. After 10-15 clockwise circles, switch to counterclockwise circles and repeat for another 10-15 times.
23. Cat-Cow Pose
The Cat-Cow Pose is a gentle yoga stretch that helps to mobilize your spine and relieve tension in your back.
Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Take a deep inhale, and as you exhale, round your spine upwards towards the ceiling, tucking your chin towards your chest. This is the cat pose.
On your next inhale, slowly drop your belly towards the floor, arching your back and lifting your head towards the ceiling. This is the cow pose. Continue to move between the cat and cow poses with each inhale and exhale, flowing smoothly and gently.
24. Child’s Pose
Child’s Pose is a yoga posture that is often used as a restorative pose and is great for relaxation and stress relief.
Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Slowly lower your hips back towards your heels, while extending your arms out in front of you.
Rest your forehead on the ground or on a prop, such as a pillow or block, if that is more comfortable. Keep your arms extended and your palms facing down, and relax your shoulders down towards the ground.
25. Down Dog to Runner’s Lunge
Downward Dog to Runner’s Lunge is a dynamic yoga sequence that stretches and strengthens the legs, hips, and upper body.
Begin in the downward dog pose, with your hands and feet on the ground, your hips lifted towards the ceiling, and your head and neck relaxed.
On your next inhale, lift your right leg up towards the ceiling, keeping your hips square. Exhale and step your right foot forward, placing it between your hands in a lunge position.
Keep your left hand on the ground for support, and lift your right arm up towards the ceiling, twisting your torso to the right. This is the runner’s lunge.
Hold the pose for several breaths, then return to downward dog by placing your hands back on the ground and stepping your right foot back.
26. Donkey Kick Exercise
The Donkey Kick is a bodyweight exercise that targets your glutes and helps to build strength and stability in your core.
Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Engage your core and keep your back flat, then lift your right knee off the ground, keeping it bent at a 90-degree angle.
Keeping your knee bent, lift your right foot towards the ceiling, squeezing your glutes as you lift. Lower your foot back down to the ground, then repeat for 10-15 reps on the right side.
27. Jump Rope
Jumping rope is a fun and effective way to improve your cardiovascular health, burn calories, and tone your muscles.
Basic jump: Stand with your feet shoulder-width apart and your jump rope behind you. Hold the handles of the rope with both hands and swing it over your head. As the rope reaches your feet, jump over it with both feet together. Repeat for 30 seconds to 1 minute.
Alternate-foot jump: Similar to the basic jump, but alternate jumping with one foot and then the other. This exercise helps improve coordination and balance.
High knees: Jump rope while lifting your knees up high in front of you. This exercise helps strengthen your abs and leg muscles.
28. Standing toe taps
Stand straight with feet hip-width apart. Extend your right arm forward. Keeping your legs straight, lift your right leg up towards your right hand and tap your right toes with your hands. Lower your leg and repeat on the left side.
29. Samson stretch
The Samson stretch is a stretching exercise that targets the hip flexors, which are the muscles at the front of the hips that help to lift the legs.
Begin in a lunge position with your right foot forward and your left foot back. Keep your right knee directly above your right ankle, and your left leg extended behind you.
Tighten your glutes (butt muscles) and tilt your pelvis forward, feeling a stretch in the left hip flexor. Raise your arms above your head and reach towards the ceiling. Hold this stretch for 20-30 seconds, then switch legs and repeat.
30. Butterfly stretch
The butterfly stretch is a stretching exercise that targets the muscles of the inner thighs and hips. Sit on the floor with your knees bent and the soles of your feet touching each other.
Use your hands to pull your heels as close to your body as you can. Sit up tall and press your knees down towards the floor, using your elbows to gently push them towards the ground.
You should feel a stretch in your inner thighs and hips. Hold this stretch for 20-30 seconds, breathing deeply.
31. Quadriceps stretch
For a quadriceps stretch, stand with your legs together and your knees touching. While standing on one leg, lift the other foot up to the hip. Then repeat by changing legs. You can use a chair or a wall for support.
32. Calf stretch
Stand against a wall with your right foot slightly in front of your left. Bend your knees slightly. Keeping your back knee straight and your heel on the ground, lean toward the wall. Hold, relax and repeat with the other leg.
33. Single-arm cross-body stretch
Stand upright with your feet hip-width apart.
The right arm remains straight when crossed in front of the body and the hand passes in front of the left shoulder.
Deepen the stretch by pressing gently with the left arm just above the right elbow.
Hold the stretch for 30 seconds.
34. Hamstring stretch
The hamstring stretch is a great way to improve flexibility and mobility in the muscles at the back of the thigh.
Start by sitting on the floor with your legs straight out in front of you. Bend one knee and place the sole of your foot on the inside of the opposite thigh.
Slowly reach forward and try to touch your toes with both hands, keeping your back straight. Hold the stretch for 15-30 seconds, breathing deeply and trying to relax into the stretch. Release and repeat on the other side.
35. 5–10 minutes of cardio
A threshold of 5-10 minutes is just enough for your heart to pump at a brisk pace before engaging in dynamic and static stretching.
If you want to work out your arms, a rowing machine or elliptical trainer is a good choice, which will keep your arms moving while warming up your whole body.
For your lower body, running, climbing stairs or biking activates and warms up your muscles before they get to work.
36. Head circles
Starting in a standing position, slowly turn your head clockwise. Continue for 15 seconds, then repeat it counter-clockwise for 15 seconds.
37. Crawl Out
Start by standing on the edge of the mat. Slowly lean your body forward until your hands reach the mat.
Extend hands in a high plank position. Wait a minute.Bring hands to feet, then roll slowly to stand for 30 seconds.
38. Single-leg knee hug
Lie down on the mat. Lift your shoulders off the mat and suspend your feet in the air.
Bring the right knee towards the chest and push it towards the body with the hands.
Reverse the movement and repeat with the left knee for 30 seconds.
39. Mountain Climbers
Start in a plank position with the shoulders over the wrists. Engage the waist, pull the shoulder blades back and engage the core.
Stimulate the abdomen by pulling one knee in, then returning it. Once your toes touch the floor, alternate and bring the other knee towards your chest and back again.
40. Running In Place
Running in place refers to the act of running or jogging while staying in the same spot, usually by lifting one’s feet alternately and rapidly.
To perform running in place, you can start by standing with your feet shoulder-width apart and lifting one foot off the ground, bringing the knee up towards your chest.
As you lower the lifted foot, lift the other foot and repeat the motion, as if you were running. You can vary the speed and intensity of your movements, and add arm movements to increase the challenge and engage more muscles.
41. Heel Walk
Start by standing with good posture, chest up and shoulders back. Lift both toes off the ground. Bring your right leg forward, heel on the ground.
Keep your toes up at all times. This will help strengthen the tibialis anterior, the muscle that wraps around the front of your shin. Step forward with your left leg and continue the process.
42. Toe Walk
Start by standing with good posture, chest up and shoulders back. Lift your heels off the ground, balancing on the balls of your feet.
Step forward with the right leg’s sole of the foot on the ground. The toes should point down. This will activate and isolate your calf muscles. Step forward with your left leg and continue the process.
43. Forward Leg Swings
Stand up straight and hold onto the wall. Swing one leg gently forward and back. Repeat this for alternate legs.
44. Lateral Leg Swings
Swing your legs across your body from side to side. Switch legs and swing from side to side.
45. Walking Quad Stretch
Start with good posture, chest up and shoulders back.
Bend the right knee and grab the ankle behind you with the right hand while tucking the heel into the glutes. Simultaneously, raise the sole of the left foot.
Conclusion:
Pre-workout exercises at home are an essential part of any workout routine. They help to prepare your body for physical activity, improve flexibility, and reduce the risk of injury during exercise. Incorporating pre-workout exercises into your routine can help you to get the most out of your workout. By taking a few minutes to warm up and prepare your body, you’ll be able to perform better and achieve your fitness goals more effectively.
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