A versatile warm-up for any workout

Warm up for the hips

Sit on the floor, bend both knees at an angle of 90 degrees and point to the left side, place your hands behind your hips. From this position, lift both knees up. Without lifting your feet off the floor, turn to the other side through the center and place your feet on the floor. Do 16 of these reps - eight in each direction.

If you are unable to complete a full rotation, linger on each side with your hips extended on the floor for 30 seconds.

Toad with alternate raising of the legs

Stand in a plank with an emphasis on your forearms, bend your knees and rest them on the floor, and then spread your legs to the sides so that there is a 90-degree angle between the hips and pelvis. In this position, try to spread your legs as much as possible to the sides. Hold for 1 minute and start the dynamic part of the exercise.

Continuing to keep your knees bent, lift your right heel off the floor and lift it diagonally, trying to point it straight at the ceiling. The other leg remains in place, and the body moves forward simultaneously with the heel. This transfers the weight to the palm of your hand. After that, return the heel of the right foot and the body to the starting position and repeat the exercise on the left side.

Perform 12 repetitions - six on the right and left legs, with each movement trying to spread the legs more to the sides and lower the pelvis closer to the floor. If you fail to complete the dynamic variation, stay in the standard toad, periodically rocking back and forth and trying to get as low as possible.

Dead beetle

Lie on the floor, stretch your arms in front of you, bend your knees at an angle of 90 degrees. Press your shoulders to the floor, relax your feet. Tighten your abs, press your lower back against the mat, extend your right arm and left leg without touching the floor. Then return to the starting position and repeat the movement with the change of arms and legs.

Do 16 full reps. If you find it difficult to control the body, leave your arms in the starting position and straighten only your legs in turn. Add arms when you feel you have the strength to do so.

Crab with a change of hands

Sit on the floor with your knees bent and your feet flat on the floor. Take your hands behind your back and rest them on the floor, point your fingers in the opposite direction from you. Lift your body up, pushing it out with your hips, as if you are about to stand on a bridge, at the same time lift your right hand off the floor and extend it through the body in the opposite direction. Lower yourself to the starting position and repeat the movement in the other direction.

Do 16 reps - eight on each side. If your shoulder joint is not mobile enough, just push your body up, press your palms to the floor and hold this position for 20 seconds.

Plank twisting lunges

The starting position is a plank with an emphasis on the wrists (palms are located directly under the shoulders, the stomach is pulled in, the back is without deflections, the legs, body and head form one straight line). Lunge forward with your right foot, placing your foot directly next to the arm of the same name. Expand the body to the right and at the same time raise your right hand up so that it is in a straight line with the left hand. Hold this position for 20 seconds. Return to starting position and repeat on the other side.

Do four reps - two on each side. If stretching isn't enough for you, place yoga blocks under your arms.

Try to perform all exercises very carefully, without jerking or sudden movements. Give it a try, and next time you will definitely want to include at least one of these options in your standard warm-up.