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Warm up exercises help to give your body a friendly wake-up call before diving into your workout. Malaysian fitness coaches always emphasize the importance of warming up, especially in our tropical weather where dehydration, fatigue, muscle cramps and stiff joints can hit hard 🥵.
So, let’s dive into 10 warm up exercises recommended by local fitness experts which are perfect for everyone from beginners to regular gym junkies.🔥
Contents
1. Arm Circles
Source: Pinterest
Arm circles are a simple mobility drill to loosen your shoulders and warm up the upper body. It is often used before strength training, swimming or any workout involving arm movements.
Stand tall and extend your arms straight out to the sides. Then, rotate your arms in small circles forward for 20 seconds and reverse the direction for another 20 seconds. You have to gradually increase the size of the circles as you go.
This exercise improves shoulder mobility, warms up the rotator cuff muscles and loosens up stiffness in the upper body. It is helpful if you’re planning to do any pushing or pulling exercises.
Many Malaysians spend long hours at desks or driving in traffic. This simple move helps to relieve the tightness from daily routines. Besides that, trainers also love it because it is quick, easy and effective for both indoor and outdoor warm-ups.
2. Jumping Jacks
Source: Pinterest
Jumping jacks are a full-body aerobic exercise that quickly raises your heart rate and warms up your muscles. It is commonly used to activate both the upper and lower body before cardio, circuit or group workouts.
Start by standing upright. Jump your feet out while raising your arms overhead, then return to the starting position. Repeat this exercise continuously for 1 to 2 minutes.
This full-body exercise increases heart rate, improves circulation and activates multiple muscle groups at once. It gets the blood flowing and prepares you mentally and physically for more intense movements.
Fitness boot camps always start with jumping jacks because it fires up the entire body in seconds. It’s perfect for hot climates in Malaysia because it quickly induces sweat and warms the joints without needing equipment.
3. High Knees
Source: Pinterest
High knees are a fast-paced and cardio-based movement that targets your legs, hips and core. It helps improve coordination and gets your body moving dynamically, especially before running or intense training.
Stand in place and jog while lifting your knees up to waist level, then pump your arms as if you’re sprinting. Start slow, then increase the pace for about 30 seconds to 1 minute.
This is a great cardio-based movement that activates your core, warms up your legs and improves coordination. It also improves mobility in the hips and strengthens the lower body.
High knees are popular among Malaysians because it mimics running but can be done in small spaces. This exercise is ideal for condo gyms, home workouts or hot days when you want a quick sweat without stepping outside.
4. Torso Twists
Source: Pinterest
Torso twists are a rotational movement that warms up your spine and core muscles. It’s great for improving flexibility and prepping your body for exercises that involve twisting or turning.
Stand with your feet shoulder-width apart. Extend your arms in front or place them behind your head. Then, gently twist your upper body from side to side, keeping your hips stable. Repeat this movement for 30 to 45 seconds.
This move not just improves spinal flexibility and engages your obliques but also enhances core activation and loosens up your lower back.
Many Malaysians spend long hours at desks or driving in traffic. This simple move helps to relieve the tightness from daily routines. Besides that, trainers also love it because it is quick, easy and effective for both indoor and outdoor warm-ups.
5. Hip Circles
Source: Pinterest
Hip circles help loosen the muscles around your hips and lower back. They’re often used before lower-body exercises, dance routines or stretches that require good hip mobility.
Stand with feet shoulder-width apart. Place your hands on your hips and rotate them in a large circular motion. You can do 10 to 15 circles in one direction, then switch direction.
Hip circles help increase the range of motion in your pelvis and lower back. It also activates stabilizer muscles in the hips and legs which make it an important exercise for any leg day routine.
Many local coaches and hikers in Malaysia start with this to prepare the hips for dynamic movement.
6. Leg Swings
Source: Pinterest
Leg swings are a dynamic stretching exercise that activates your hip flexors, hamstrings and glutes. This movement is ideal for warming up before running, hiking or leg workouts.
Hold onto a wall or stable object, then swing one leg forward and backward like a pendulum and switch legs once you complete one side. For better outcomes, you can also swing side to side for more hip mobility.
This dynamic stretch targets the hamstrings, glutes, quads and hip flexors. It boosts flexibility and blood flow to the legs which is essential for activities like running or squats.
Before marathons, swims or group hikes, many Malaysians will use leg swings because they gently stretch the legs without causing strain. It’s a must-do before long-distance runs in places like Putrajaya or Penang Bridge Run.
7. Shoulder Rolls
Source: Pinterest
Shoulder rolls are a mobility exercise designed to release tension in the neck, shoulders and upper back. It is especially helpful for those who carry stress in the upper body or are preparing for push or pull workouts.
Roll your shoulders forward in a circular motion 10 times, then roll them backward 10 times. Try to make the movements big with controlled pace.
This movement relieves upper back and neck tension, improves posture and activates the upper traps and deltoids to prevent injury from aggressive exercises.
Office workers, delivery riders and students often carry tension in their shoulders. Therefore, trainers love to recommend this warm-up because it instantly reduces tightness and gets the body ready for any upper-body strength training or boxing sessions.
8. Bodyweight Squats
Source: Pinterest
Bodyweight squats are a basic compound movement that activates the major muscle groups in your lower body. They help improve blood flow to your legs and are commonly used before strength or functional training.
Stand with feet slightly wider than hip-width apart. Lower your body by bending your knees and pushing your hips back, then return to standing. Repeat 10 to 15 times with control.
It warms up the entire lower body including quads, glutes, hamstrings and calves while also activating the core. Apart from that, This exercise also improves knee and ankle mobility.
Malaysians love this move as a preparation for everything from weightlifting to badminton. It’s a fundamental move for Malaysians who love lower-body workouts or have a physically active lifestyle.
9. Ankle Circles
Source: Pinterest
Ankle circles are a simple joint mobility exercise that improves flexibility and range of motion in the ankles. It’s great for preparing your feet and lower legs before activities involving quick footwork or impact.
Lift one foot slightly off the ground and gently rotate your ankle clockwise for 15 seconds, then counter-clockwise. Switch your legs once you complete one side.
This small but crucial movement strengthens the ankle joints and improves balance. It is important for any activity that involves foot movement or direction changes.
This warm-up is commonly used by badminton, futsal and basketball players across Malaysia. Courts in Malaysia are often outdoor or semi-open, so ankle stability is key to preventing injuries on uneven or slippery surfaces.
10. Lunges with a Twist
Source: Pinterest
Lunges with a twist combine a forward lunge with a torso rotation to activate both your lower body and core. This multi-directional move is perfect for full-body warm-ups before sports or outdoor workouts.
First, you have to step forward into a lunge. As your front leg bends to 90 degrees, twist your torso toward that leg. After that, return to the starting position and repeat on the other side.
This dynamic warm-up hits multiple areas like legs, hips, core and spine. It is excellent for coordination and flexibility to help people get better exercise experiences and the most important is to prevent injury.
It helps prepare the body for compound movements and stretches multiple areas in one go. Therefore, this lunge exercise is perfect for Malaysians as they always seek for one exercise that can help the majority of their body parts to warm up.
4 Steps to Ship Your Warm Up Equipment with EasyParcel
Proper Warm Up Equipment Packaging
Choose the strong and right packaging for your warm up equipment then make internal cushioning to protect them from impact damage using bubble wrap or other materials. To understand more, you can refer to EasyParcel packaging guidelines and you can also buy packaging materials through our EasyParcel Shop and double check our prohibited item list.
Measure and Weigh Your Warm Up Equipment
You can measure and weigh the volumetric weight and actual weight of your warm up equipment at EasyParcel and then declare the higher weight when you make your shipments.
Quote and Book on EasyParcel
Go to your EasyParcel account then click “Send Parcel” and select the delivery services you want. After that, fill in all your shipping and parcel details. Then, you will be directed to the courier option list to decide your courier services.
Finish Your Booking Payment
After you have decided which courier service you want to use and agree with their service agreements or terms, you can proceed to make your payment. That’s it, once your payment is confirmed, your warm up equipment will be picked up at the selected pick up location.
Now you understand the 10 warm up exercises recommended the most by fitness coaches in Malaysia. Warming up is often underrated by people, but it is the secret behind a safer and more effective strength and weight loss workout, especially exercising under Malaysia’s hot and humid climate.☀️
If you are new to EasyParcel, you are welcome to join our lovely family by signing up your FREE EasyParcel account and get your FREE RM10 coupon. Happy exercising!🥰
