10 Best Dynamic Stretching Exercises for Your Best Warm Up Ever!

Personal trainers often ask me how to warm up before starting a workout. Active movements, also known as dynamic warm-ups, are what I believe in. This means that you get your body moving and activate all major muscle groups.

Today, I’ll be sharing ten dynamic stretching moves you can do before going to work. These stretches can be used to activate your muscles and increase blood flow. You can reduce injury risk and improve your workouts with a strong, dynamic stretching routine such as the one I’m sharing. When in doubt, stretch it.

Before I dive into today’s dynamic stretching examples, I will answer some of the most frequently asked questions about stretching.

Question: What are the Benefits of Dynamic stretching?

Get your key muscles ready for your workout.

It increases your range of motion in your joints and allows you to exercise with a full range.

These exercises can help you improve your body awareness. Before you start your workout, pay attention to what you are doing while stretching.

Dynamic stretching can help loosen your muscles and increase flexibility.

Stretching the muscles will warm them up to their core temperature and improve their function.

Question: What is the Difference Between Dynamic and Static Stretching?

• Dynamic stretching is better than static because it loosens your whole body and makes you more mobile.
  When you hold a stretch for longer periods of time, it is called static or passive stretching. Static stretches are great for after a workout. These stretches can be used to stretch muscles that have contracted from exercise. You can find static stretches in most yoga and muscle holds.
• The main difference between dynamic and static stretching is how they should be done. Active or dynamic stretching should be performed before any workout. Static stretching works best after a workout, to lengthen your muscles and relieve tension from the activity.

Both types of stretching should be part of your exercise routine. Do 3-5 minutes static stretching before you start working out, and 3-5 minutes dynamic stretching after.

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Let’s dive into these amazing examples of dynamic stretching!

Exercise 1: Bum kicks or Butt kicks

1. Start Position: Place both feet on the ground shoulder-width apart.
2. Next, place your left heel on your butt. Make sure you alternate your feet. This is a fast movement that will increase your heart rate.
3. Three rounds of reps are required.

Exercise #2: High Knees

1. Starting Position: Stand straight up with your feet flat on the ground.
2. Next, you can also do a jog but raise your knees as high as possible. Alternate knees is another quick move.
3. Three rounds of reps are required.

Exercise #3: Knee Hugs

1. Start Position: Stand straight up with your feet flat on the ground.
2. Next, raise your knee as high as possible and hold it for 3 seconds. Repeat the process on both sides.
3. Three rounds of reps are required.

Exercise #4 Toe Tucks

1. Start Position: Stand straight up with your feet flat on the ground.
2. Next, stretch your quads by bending your left knee and pulling your toes to your butt. For three seconds, switch to your right foot.
3. Three rounds of reps are required.

Exercise #5 Side Lunge

1. Start Position: Stand straight up with your feet shoulder-width apart.
2. Next, extend your left leg to the side and lunge. Keep your heel on the ground and go as low as possible. Switch legs, and continue the exercise.
3. Three rounds of reps are required.

Exercise #6 Front Lunge with a Torso Twist

1. Start Position: Stand straight up with your feet flat on the ground.
2. Next, extend your right leg to the side of your mat and lower into a forward lunge position. Keep your legs straight and continue to twist your torso in opposite directions. Switch legs, and then repeat the process.
3. Three rounds of reps are required.

#7 Walkout

1. Start Position: Stand straight up with your feet shoulder-width apart.
2. Then, place your hands on the mat and fold your arms over. Next, walk slowly to get into a plank position.
3. Three rounds of reps are required.

Exercise #8 Cobra

1. Start in a pushup or high plank position.
2. Next, place your hands on the ground and slowly lift your arms off the mat.
3. Three rounds of reps are required.

Exercise #9: Leg Swings/Toe Touches/Leg Kicks – This move is great for warming your hips.

1. Start Position: Stand straight up with your feet flat on the ground.
2. Next, raise your left leg up in the air and touch your left knee with your right hand.
3. Three rounds of reps are required.

Exercise #10 Jump Squats

1. Start Position: Stand with your feet wide apart and place both feet on the ground.
2. Next, lower your body until you’re in a low squat and then jump up to a vertical position.
3. Three rounds of reps are required.

You have the option to perform a handful of moves, or you can do the whole routine for 20-30 seconds. Then take a 10-second break. You can pair this warm-up with any type or exercise. I have been a non-stretcher for most of my adult life. Stretching can make a big difference, and I know this firsthand. Warming up on the treadmill and going for a quick 3-5 minute walk can help. Yes, dynamic stretching is great and I recommend warming up for a few minutes before you start working out. For a quick warm-up, you can move your body by walking or using the elliptical.

Simple Pre-Workout Dynamic Stretch Routine for Busy Women Last note – Pay attention to your form. The ultimate goal of this post to help you avoid injury is to HELLP YOUR BODY! Paying attention to form is my first piece of advice. Each movement has been shown in a video. (I am a visual learner and video is always a great help to me.