Warming up before your elliptical workout is an essential part of your workout routine. Not only does a warm up help to prevent injuries, but it also gets your body prepared for optimal performance. Here is a look at a few of the warm up exercises you should add to your elliptical workout routine.
Since working out on an elliptical involves using your legs, it is best to make sure your legs are properly warmed up. A simple way to do this is to perform wall stretches. To do a wall stretch, stand in front of a wall and place yourself an arm’s length away with your left foot behind your right. While in a lunge pose, keep your left leg straight and push your heel into the floor while bending your right knee. Next, stand up straight until you feel a stretch in the back of your calves. Hold this position for 30 seconds before completing the same stretch on the other side.
Trunk rotations help to improve flexibility and strength in the shoulders, legs and core while also increasing blood flow. To complete trunk rotations, lie on your back with your knees bent and your feet flat on the floor. Place your arms comfortably to your sides and then squeeze your shoulder blades while flattening your neck to the floor. Rotate your legs to the left, twisting your body while keeping your right shoulder blade and forearm flat on the floor. Hold the position for 3 to 5 minutes before repeating on the other side.
Butt kicks increase body temperature while also warming up the legs. Butt kicks involve simply bending your knee and kicking your lower leg behind you in such a way that you are touching your heal to your glutes.
Step stretches target the calves and the shins. To perform a step stretch, place your foot on a step while keeping your right foot to the rear with only the ball contacting the platform. Bend your left knee as you push your right heel toward the ground. Hold the position for 30 seconds before repeating on the other side.
The pike stretch targets your hamstrings and your calves. To perform a pike stretch, you need to stand with your legs so they are shoulder width apart. Next, ready down and place your hands so they are in front of your toes. While keeping your hands shoulder width apart, walk them forward so your body forms an inverted V in a way that is similar to the downward dog yoga stretch. Keep your knees straight throughout the entire process. Stay in this position for 30 seconds.
You can further warm up your body with the elliptical itself. Simply set the machine at its easiest setting and move at an easy pace for 5 to 10 minutes until your body feels warm and ready to go.