{"id":101915,"date":"2025-07-11T12:26:51","date_gmt":"2025-07-11T04:26:51","guid":{"rendered":"https:\/\/blog.easyparcel.com\/my\/?p=101915"},"modified":"2025-07-17T11:47:37","modified_gmt":"2025-07-17T03:47:37","slug":"warm-up-exercises","status":"publish","type":"post","link":"https:\/\/blog.easyparcel.com\/my\/warm-up-exercises\/","title":{"rendered":"[TRENDING] 10 Warm Up Exercises that Recommended by Fitness Coaches in Malaysia"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"101915\" class=\"elementor elementor-101915\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a19e435 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no e-con e-parent\" data-id=\"a19e435\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c774c19 elementor-widget elementor-widget-text-editor\" data-id=\"c774c19\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Malaysian fitness coaches always emphasize the importance of <strong>warm up exercises<\/strong>. These exercises help us <strong>to avoid injuries, muscle cramps and stiff joints<\/strong> that can hit hard in our tropical weather\ud83e\udd75.<\/p><p>So, let\u2019s dive into 10 warm up exercises recommended by local fitness experts which are perfect for everyone from beginners to regular gym junkies.\ud83d\udd25<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a02437 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"8a02437\" data-element_type=\"widget\" data-settings=\"{&quot;exclude_headings_by_selector&quot;:[],&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-caret-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t<h2 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h2>\n\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__8a02437\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-down\"><\/i><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__8a02437\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><i aria-hidden=\"true\" class=\"fas fa-chevron-up\"><\/i><\/div>\n\t\t\t\t\t<\/div>\n\t\t<div id=\"elementor-toc__8a02437\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ebd749 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8ebd749\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a33401 elementor-widget elementor-widget-heading\" data-id=\"0a33401\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Arm Circles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4d2a0a elementor-widget elementor-widget-image\" data-id=\"d4d2a0a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"736\" height=\"489\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Arm-Circles.jpg\" class=\"attachment-full size-full wp-image-101919\" alt=\"warm up exercise: to explain arm circles.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Arm-Circles.jpg 736w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Arm-Circles-300x199.jpg 300w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9224940 elementor-widget elementor-widget-text-editor\" data-id=\"9224940\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/198158452338773704\/\">Pinterest<\/a><\/em><\/p><p>Arm circles are a <strong>simple mobility drill to loosen your shoulders and warm up the upper body<\/strong>. It is often used before strength training, swimming or any workout involving arm movements.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41647db elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"41647db\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-41647db\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"41647db\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-6851\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-6851\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-6852\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-6852\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>This exercise improves shoulder mobility, warms up the rotator cuff muscles and loosens up stiffness in the upper body. It is helpful if you&#8217;re planning to do any pushing or pulling exercises.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-6853\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-6853\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>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.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cdf626 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6cdf626\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fa6d631 elementor-widget elementor-widget-heading\" data-id=\"fa6d631\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Jumping Jacks<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0bb58f6 elementor-widget elementor-widget-image\" data-id=\"0bb58f6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"735\" height=\"491\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Jumping-Jacks.jpg\" class=\"attachment-full size-full wp-image-101920\" alt=\"warm up exercise: to explain jumping jacks.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Jumping-Jacks.jpg 735w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Jumping-Jacks-300x200.jpg 300w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1cf6776 elementor-widget elementor-widget-text-editor\" data-id=\"1cf6776\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/255086766381190614\/\">Pinterest<\/a><\/em><\/p><p>Jumping jacks are<strong> a full-body aerobic exercise that quickly raises your heart rate and warms up your muscles<\/strong>. It is commonly used to activate both the upper and lower body before cardio, circuit or group workouts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e5cee0 elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"5e5cee0\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-5e5cee0\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"5e5cee0\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-9891\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-9891\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-9892\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-9892\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-9893\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-9893\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>Fitness boot camps always start with jumping jacks because it fires up the entire body in seconds. It&#8217;s perfect for hot climates in Malaysia because it quickly induces sweat and warms the joints without needing equipment.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e344ad elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0e344ad\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70d924e elementor-widget elementor-widget-heading\" data-id=\"70d924e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. High Knees<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2809d65 elementor-widget elementor-widget-image\" data-id=\"2809d65\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"598\" height=\"477\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/High-Knees.jpg\" class=\"attachment-full size-full wp-image-101921\" alt=\"warm up exercise: to explain high knees.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/High-Knees.jpg 598w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/High-Knees-300x239.jpg 300w\" sizes=\"(max-width: 598px) 100vw, 598px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0f3260 elementor-widget elementor-widget-text-editor\" data-id=\"f0f3260\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/347340190026482791\/\">Pinterest<\/a><\/em><\/p><p>High knees are <strong>a fast-paced and cardio-based movement<\/strong> that targets your legs, hips and core. It helps improve coordination and gets your body moving dynamically, especially before running or intense training.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21fc2ab elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"21fc2ab\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-21fc2ab\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"21fc2ab\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-3561\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-3561\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>Stand in place and jog while lifting your knees up to waist level, then pump your arms as if you&#8217;re sprinting. Start slow, then increase the pace for about 30 seconds to 1 minute.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-3562\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-3562\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-3563\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-3563\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>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.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8160174 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8160174\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-13ee4bf elementor-widget elementor-widget-heading\" data-id=\"13ee4bf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Torso Twists<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5143ed elementor-widget elementor-widget-image\" data-id=\"c5143ed\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"736\" height=\"736\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Torso-Twist.jpg\" class=\"attachment-full size-full wp-image-101922\" alt=\"warm up exercise: to explain torso twists.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Torso-Twist.jpg 736w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Torso-Twist-300x300.jpg 300w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Torso-Twist-150x150.jpg 150w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b1bfe8 elementor-widget elementor-widget-text-editor\" data-id=\"4b1bfe8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/179088522668927639\/\">Pinterest<\/a><\/em><\/p><p>Torso twists are <strong>a rotational movement that warms up your spine and core muscles<\/strong>. It\u2019s great for improving flexibility and prepping your body for exercises that involve twisting or turning.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3133354 elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"3133354\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-3133354\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"3133354\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-5151\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-5151\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-5152\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-5152\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>This move not just improves spinal flexibility and engages your obliques but also enhances core activation and loosens up your lower back.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-5153\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-5153\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>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.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0267988 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0267988\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-460b883 elementor-widget elementor-widget-heading\" data-id=\"460b883\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. Hip Circles<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29fcb5d elementor-widget elementor-widget-image\" data-id=\"29fcb5d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"736\" height=\"736\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Hip-Circles.jpg\" class=\"attachment-full size-full wp-image-101923\" alt=\"warm up exercise: to explain hip circles.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Hip-Circles.jpg 736w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Hip-Circles-300x300.jpg 300w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Hip-Circles-150x150.jpg 150w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec7c4b5 elementor-widget elementor-widget-text-editor\" data-id=\"ec7c4b5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source:<a href=\"https:\/\/www.pinterest.com\/pin\/535295105715180564\/\"> Pinterest<\/a><\/em><\/p><p>Hip circles <strong>help loosen the muscles around your hips and lower back<\/strong>. They\u2019re often used before lower-body exercises, dance routines or stretches that require good hip mobility.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2dd1b3a elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"2dd1b3a\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-2dd1b3a\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"2dd1b3a\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-4801\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-4801\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-4802\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-4802\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-4803\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-4803\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>Many local coaches and hikers in Malaysia start with this to prepare the hips for dynamic movement.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76bca8b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"76bca8b\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-343159f elementor-widget elementor-widget-heading\" data-id=\"343159f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">6. Leg Swings<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb71f16 elementor-widget elementor-widget-image\" data-id=\"eb71f16\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"736\" height=\"468\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Leg-Swings.jpg\" class=\"attachment-full size-full wp-image-101955\" alt=\"warm up exercises: to explain leg swings.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Leg-Swings.jpg 736w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Leg-Swings-300x191.jpg 300w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a986fa elementor-widget elementor-widget-text-editor\" data-id=\"0a986fa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/475552041929397197\/\">Pinterest<\/a><\/em><\/p><p>Leg swings are <strong>a dynamic stretching exercise that activates your hip flexors, hamstrings and glutes<\/strong>. This movement is ideal for warming up before running, hiking or leg workouts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42c9ada elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"42c9ada\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-42c9ada\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"42c9ada\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-7001\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-7001\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-7002\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-7002\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-7003\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-7003\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>Before marathons, swims or group hikes, many Malaysians will use leg swings because they gently stretch the legs without causing strain. It\u2019s a must-do before long-distance runs in places like Putrajaya or Penang Bridge Run.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c15f92 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0c15f92\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0a76846 elementor-widget elementor-widget-heading\" data-id=\"0a76846\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">7. Shoulder Rolls<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ad657f elementor-widget elementor-widget-image\" data-id=\"1ad657f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"450\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Shoulder-Rolls.jpg\" class=\"attachment-full size-full wp-image-101956\" alt=\"warm up exercises: to explain shoulder rolls.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Shoulder-Rolls.jpg 700w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Shoulder-Rolls-300x193.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-850ae90 elementor-widget elementor-widget-text-editor\" data-id=\"850ae90\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source:<a href=\"https:\/\/www.pinterest.com\/pin\/49398927139189729\/\"> Pinterest<\/a><\/em><\/p><p>Shoulder rolls are <strong>a mobility exercise designed to release tension in the neck, shoulders and upper back<\/strong>. It is especially helpful for those who carry stress in the upper body or are preparing for push or pull workouts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-335a043 elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"335a043\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-335a043\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"335a043\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-5381\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-5381\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-5382\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-5382\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>This movement relieves upper back and neck tension, improves posture and activates the upper traps and deltoids to prevent injury from aggressive exercises.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-5383\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-5383\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>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.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56d7428 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"56d7428\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ad0a74 elementor-widget elementor-widget-heading\" data-id=\"2ad0a74\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">8. Bodyweight Squats<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80078b9 elementor-widget elementor-widget-image\" data-id=\"80078b9\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"735\" height=\"546\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Squats.jpg\" class=\"attachment-full size-full wp-image-101957\" alt=\"warm up exercises: to explain bodyweight squats.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Squats.jpg 735w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Squats-300x223.jpg 300w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fe1ab8 elementor-widget elementor-widget-text-editor\" data-id=\"6fe1ab8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/418412621640865047\/\">Pinterest<\/a><\/em><\/p><p>Bodyweight squats are <strong>a basic compound movement that activates the major muscle groups in your lower body<\/strong>. They help improve blood flow to your legs and are commonly used before strength or functional training.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4926f51 elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"4926f51\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-4926f51\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"4926f51\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-7671\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-7671\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-7672\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-7672\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-7673\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-7673\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>Malaysians love this move as a preparation for everything from weightlifting to badminton. It\u2019s a fundamental move for Malaysians who love lower-body workouts or have a physically active lifestyle.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad1f18f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ad1f18f\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19a376b elementor-widget elementor-widget-heading\" data-id=\"19a376b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">9. Ankle Circles <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7c0dd6a elementor-widget elementor-widget-image\" data-id=\"7c0dd6a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"734\" height=\"422\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Ankle-circles.jpg\" class=\"attachment-full size-full wp-image-101958\" alt=\"warm up exercises: to explain ankle circles.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Ankle-circles.jpg 734w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Ankle-circles-300x172.jpg 300w\" sizes=\"(max-width: 734px) 100vw, 734px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0e9e58 elementor-widget elementor-widget-text-editor\" data-id=\"b0e9e58\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/525443481538793868\/\">Pinterest<\/a><\/em><\/p><p>Ankle circles are <strong>a simple joint mobility exercise that improves flexibility and range of motion in the ankles<\/strong>. It\u2019s great for preparing your feet and lower legs before activities involving quick footwork or impact.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f00a40 elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"9f00a40\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-9f00a40\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"9f00a40\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-1661\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-1661\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-1662\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-1662\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-1663\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-1663\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>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.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40d1452 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"40d1452\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b55cf2 elementor-widget elementor-widget-heading\" data-id=\"3b55cf2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">10. Lunges with a Twist<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f9d2a2 elementor-widget elementor-widget-image\" data-id=\"2f9d2a2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"735\" height=\"476\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Lunges-with-a-Twist.jpg\" class=\"attachment-full size-full wp-image-101959\" alt=\"warm up exercises: to explain lunges with a twist.\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Lunges-with-a-Twist.jpg 735w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/07\/Lunges-with-a-Twist-300x194.jpg 300w\" sizes=\"(max-width: 735px) 100vw, 735px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-716443f elementor-widget elementor-widget-text-editor\" data-id=\"716443f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: center\"><em>Source: <a href=\"https:\/\/www.pinterest.com\/pin\/147422587791607145\/\">Pinterest<\/a><\/em><\/p><p>Lunges with a twist <strong>combine a forward lunge with a torso rotation to activate both your lower body and core<\/strong>. This multi-directional move is perfect for full-body warm-ups before sports or outdoor workouts.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-556791d elementor-widget elementor-widget-eael-adv-accordion\" data-id=\"556791d\" data-element_type=\"widget\" data-widget_type=\"eael-adv-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div class=\"eael-adv-accordion\" id=\"eael-adv-accordion-556791d\" data-scroll-on-click=\"no\" data-scroll-speed=\"300\" data-accordion-id=\"556791d\" data-accordion-type=\"accordion\" data-toogle-speed=\"300\">\n    <div class=\"eael-accordion-list\">\n                <div id=\"how-to-do-it\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"1\" aria-controls=\"elementor-tab-content-8951\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-question-circle\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-question-circle\"><\/i><\/span><span class=\"eael-accordion-tab-title\">How to do it<\/span><\/div><div id=\"elementor-tab-content-8951\" class=\"eael-accordion-content clearfix\" data-tab=\"1\" aria-labelledby=\"how-to-do-it\"><p>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.\u00a0<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"benefits\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"2\" aria-controls=\"elementor-tab-content-8952\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-star\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-star\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Benefits<\/span><\/div><div id=\"elementor-tab-content-8952\" class=\"eael-accordion-content clearfix\" data-tab=\"2\" aria-labelledby=\"benefits\"><p>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.<\/p><\/div>\n                <\/div><div class=\"eael-accordion-list\">\n                <div id=\"why-its-loved-in-malaysia\" class=\"elementor-tab-title eael-accordion-header\" tabindex=\"0\" data-tab=\"3\" aria-controls=\"elementor-tab-content-8953\"><span class=\"eael-advanced-accordion-icon-closed\"><i aria-hidden=\"true\" class=\"fa-accordion-icon fas fa-heart\"><\/i><\/span><span class=\"eael-advanced-accordion-icon-opened\"><i aria-hidden=\"true\" class=\"fa-accordion-icon far fa-heart\"><\/i><\/span><span class=\"eael-accordion-tab-title\">Why It\u2019s Loved in Malaysia<\/span><\/div><div id=\"elementor-tab-content-8953\" class=\"eael-accordion-content clearfix\" data-tab=\"3\" aria-labelledby=\"why-its-loved-in-malaysia\"><p>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.<\/p><\/div>\n                <\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9c2e13e elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9c2e13e\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-350af0f elementor-widget elementor-widget-heading\" data-id=\"350af0f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4 Steps to Ship Your Warm Up Equipment with EasyParcel<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3951b6f elementor-widget elementor-widget-eael-adv-tabs\" data-id=\"3951b6f\" data-element_type=\"widget\" data-widget_type=\"eael-adv-tabs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t        <div data-scroll-on-click=\"no\" data-scroll-speed=\"300\" id=\"eael-advance-tabs-3951b6f\" class=\"eael-advance-tabs eael-tabs-horizontal eael-tab-auto-active \" data-tabid=\"3951b6f\">\n            <div class=\"eael-tabs-nav\">\n                <ul class=\"eael-tab-inline-icon\" role=\"tablist\">\n                                            <li id=\"step-1\" class=\"inactive eael-tab-item-trigger eael-tab-nav-item\" aria-selected=\"true\" data-tab=\"1\" role=\"tab\" tabindex=\"0\" aria-controls=\"step-1-tab\" aria-expanded=\"false\">\n                            \n                                                        \n                                                            <span class=\"eael-tab-title title-after-icon\" >Step 1<\/span>                            \n                                                    <\/li>\n                                            <li id=\"step-2\" class=\"inactive eael-tab-item-trigger eael-tab-nav-item\" aria-selected=\"false\" data-tab=\"2\" role=\"tab\" tabindex=\"-1\" aria-controls=\"step-2-tab\" aria-expanded=\"false\">\n                            \n                                                        \n                                                            <span class=\"eael-tab-title title-after-icon\" >Step 2<\/span>                            \n                                                    <\/li>\n                                            <li id=\"step-3\" class=\"inactive eael-tab-item-trigger eael-tab-nav-item\" aria-selected=\"false\" data-tab=\"3\" role=\"tab\" tabindex=\"-1\" aria-controls=\"step-3-tab\" aria-expanded=\"false\">\n                            \n                                                        \n                                                            <span class=\"eael-tab-title title-after-icon\" >Step 3<\/span>                            \n                                                    <\/li>\n                                            <li id=\"step-4\" class=\"inactive eael-tab-item-trigger eael-tab-nav-item\" aria-selected=\"false\" data-tab=\"4\" role=\"tab\" tabindex=\"-1\" aria-controls=\"step-4-tab\" aria-expanded=\"false\">\n                            \n                                                        \n                                                            <span class=\"eael-tab-title title-after-icon\" >Step 4<\/span>                            \n                                                    <\/li>\n                                    <\/ul>\n            <\/div>\n            \n            <div class=\"eael-tabs-content\">\n\t\t        \n                    <div id=\"step-1-tab\" class=\"clearfix eael-tab-content-item inactive\" data-title-link=\"step-1-tab\">\n\t\t\t\t        <h3>Proper Warm Up Equipment Packaging<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-100547\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Packing.jpg\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Packing.jpg 1920w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Packing-300x169.jpg 300w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Packing-1024x576.jpg 1024w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Packing-768x432.jpg 768w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Packing-1536x864.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p><p>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 <strong><a href=\"https:\/\/blog.easyparcel.com\/my\/packaging-tips\/\">EasyParcel packaging guidelines<\/a><\/strong> and you can also buy packaging materials through our EasyParcel Shop and double check our <strong><a href=\"https:\/\/easyparcel.com\/my\/prohibited\/\">prohibited item list<\/a><\/strong>.<\/p>                    <\/div>\n\t\t        \n                    <div id=\"step-2-tab\" class=\"clearfix eael-tab-content-item inactive\" data-title-link=\"step-2-tab\">\n\t\t\t\t        <h3>Measure and Weigh Your Warm Up Equipment<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-100548\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Weighing.jpg\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Weighing.jpg 1920w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Weighing-300x169.jpg 300w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Weighing-1024x576.jpg 1024w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Weighing-768x432.jpg 768w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Parcel-Weighing-1536x864.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p><p>You can measure and weigh the <strong><a href=\"https:\/\/blog.easyparcel.com\/my\/measure-a-box-to-calculate-volumetric-weight\/\">volumetric weight<\/a> <\/strong>and actual weight of your warm up equipment at EasyParcel and then declare the higher weight when you make your shipments.<\/p>                    <\/div>\n\t\t        \n                    <div id=\"step-3-tab\" class=\"clearfix eael-tab-content-item inactive\" data-title-link=\"step-3-tab\">\n\t\t\t\t        <h3>Quote and Book on EasyParcel<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-100464\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/%E6%9C%AA%E5%91%BD%E5%90%8D%E7%9A%84%E8%AE%BE%E8%AE%A1-2-1.jpg\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/%E6%9C%AA%E5%91%BD%E5%90%8D%E7%9A%84%E8%AE%BE%E8%AE%A1-2-1.jpg 1920w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/%E6%9C%AA%E5%91%BD%E5%90%8D%E7%9A%84%E8%AE%BE%E8%AE%A1-2-1-300x169.jpg 300w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/%E6%9C%AA%E5%91%BD%E5%90%8D%E7%9A%84%E8%AE%BE%E8%AE%A1-2-1-1024x576.jpg 1024w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/%E6%9C%AA%E5%91%BD%E5%90%8D%E7%9A%84%E8%AE%BE%E8%AE%A1-2-1-768x432.jpg 768w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/%E6%9C%AA%E5%91%BD%E5%90%8D%E7%9A%84%E8%AE%BE%E8%AE%A1-2-1-1536x864.jpg 1536w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/p><p>Go to your EasyParcel account then click \u201cSend Parcel\u201d and select the delivery services you want. After that, fill in all your shipping and parcel details. Then, you will be directed to the <strong><a href=\"https:\/\/blog.easyparcel.com\/my\/2024-top-10-fastest-courier-service-in-malaysia\/\">courier option<\/a><\/strong> list to decide your courier services.<\/p>                    <\/div>\n\t\t        \n                    <div id=\"step-4-tab\" class=\"clearfix eael-tab-content-item inactive\" data-title-link=\"step-4-tab\">\n\t\t\t\t        <h3>Finish Your Booking Payment<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-98910\" src=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Make-Payment-1-1.jpg\" alt=\"\" width=\"1880\" height=\"851\" srcset=\"https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Make-Payment-1-1.jpg 1880w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Make-Payment-1-1-300x136.jpg 300w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Make-Payment-1-1-1024x464.jpg 1024w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Make-Payment-1-1-768x348.jpg 768w, https:\/\/ep-website-media.s3.ap-southeast-1.amazonaws.com\/my\/wp-content\/uploads\/2025\/05\/Make-Payment-1-1-1536x695.jpg 1536w\" sizes=\"(max-width: 1880px) 100vw, 1880px\" \/><\/p><p>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\u2019s it, once your payment is confirmed, your warm up equipment will be picked up at the selected pick up location.<\/p>                    <\/div>\n\t\t                    <\/div>\n        <\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0682816 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"0682816\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63c1898 elementor-widget elementor-widget-text-editor\" data-id=\"63c1898\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>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 <strong><a href=\"https:\/\/blog.easyparcel.com\/my\/weight-loss-tips\/\">weight loss<\/a><\/strong> workout, especially exercising under Malaysia\u2019s hot and humid climate.\u2600\ufe0f<\/p><p>If you are new to EasyParcel, you are welcome to join our lovely family by signing up your <strong>FREE EasyParcel account<\/strong> and get your <strong>FREE RM10 coupon.<\/strong> Happy exercising!\ud83e\udd70<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f38e923 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"f38e923\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/account.easyparcel.com\/register?client_id=c575e8cd-aa46-46db-8308-e18d25bb76c6&#038;redirect_uri=https%3A%2F%2Fapp.easyparcel.com%2Feasyaccount%2Fcallback&#038;state=eyJjbGllbnRfaWQiOiI1M2FmYmQzMS05OGI2LTQ3ODctOWYzOC1kMDY5ZGRkN2RiM2QiLCJyZWRpcmVjdF91cmkiOiJodHRwczovL2FwcC5lYXN5cGFyY2VsLmNvbS9sb2dpbi9vYXV0aC9jYWxsYmFjayIsInN0YXRlIjoie1wicmVmZXJyZXJfY29kZVwiOlwiZGE5NWZiNTYzZjM0YTczMGIyZGJhZWRiNTlmNDhjM2ZyRjdXMm1KTVRTSzBDR0UwckJNZmVRPT1cIn0ifQ%3D%3D&#038;country=undefined&#038;gad_source=1&#038;gad_campaignid=16594227275&#038;gbraid=0AAAAADhGHNYKYmFwRsYiyBeiRcjH59WZW&#038;gclid=CjwKCAjwsZPDBhBWEiwADuO6yxwuF_THqBB7ZSfuY8sBsilchSX3g19Fjem_24RoWbQhwtvW6esomhoCd04QAvD_BwE\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Sign Up Here &amp; Grab Your FREE RM10 Coupon<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Malaysian fitness coaches always emphasize the importance of warm up exercises. These exercises help us to avoid injuries, muscle cramps and stiff joints that can hit hard in our tropical weather\ud83e\udd75. So, let\u2019s dive into 10 warm up exercises recommended by local fitness experts which are perfect for everyone from beginners to regular gym junkies.\ud83d\udd25 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. How to do it 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. Benefits This exercise improves shoulder mobility, warms up the rotator cuff muscles and loosens up stiffness in the upper body. It is helpful if you\u2019re planning to do any pushing or pulling exercises. Why It\u2019s Loved in Malaysia 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. How to do it 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. Benefits 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. Why It\u2019s Loved in Malaysia Fitness boot camps always start with jumping jacks because it fires up the entire body in seconds. It\u2019s 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. How to do it Stand in place and jog while lifting your knees up to waist level, then pump your arms as if you\u2019re sprinting. Start slow, then increase the pace for about 30 seconds to 1 minute. Benefits 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. Why It\u2019s Loved in Malaysia 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\u2019s great for improving flexibility and prepping your body for exercises that involve twisting or turning. How to do it 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. Benefits This move not just improves spinal flexibility and engages your obliques but also enhances core activation and loosens up your lower back. Why It\u2019s Loved in Malaysia 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\u2019re often used before lower-body exercises, dance routines or stretches that require good hip mobility. How to do it 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. Benefits 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. Why It\u2019s Loved in Malaysia 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. How to do it 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. Benefits 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. Why It\u2019s Loved in Malaysia Before marathons, swims or group hikes, many Malaysians will use leg swings because they gently stretch the legs without causing strain. It\u2019s 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. How to do it Roll your shoulders forward in a circular motion 10 times, then roll them backward 10 times. Try to make the movements big with<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"class_list":["post-101915","post","type-post","status-publish","format-standard","hentry","category-news"],"contentshake_article_id":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>[TRENDING] 10 Warm Up Exercises that Recommended by Fitness Coaches in Malaysia - EasyParcel<\/title>\n<meta name=\"description\" content=\"Discover coach\u2011recommended warm\u2011up exercises to prevent injury and how to ship your warm up equipment through EasyParcel.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.easyparcel.com\/my\/warm-up-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"[TRENDING] 10 Warm Up Exercises that Recommended by Fitness Coaches in Malaysia - 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