Warm up exercise 3rd session

Bum Kicks

How to do: Keep your hands on your bottom

Slowly jog, kicking your heels up to your bottom

Start of at a low level and progressively increase your range of motion

Ensure that your feet are doing a sweeping motion backwards. Keep your posture tall and be light on your feet.

Breathing will be normal for this exercise. If you are beginner then start with 30 count for each set (otherwise you can start with 50/60 count for each set), take rest and complete the exercise with 3 set. 

Leg swings

How to do: Stand on your right leg. Swing your left leg forward

Touch your foot (or leg) with your right arm

Swing your leg backwards

Start of at a low level and progressively increase your range of motion

Complete one set before changing over to the left side

Don’t over stretch. Build up slowly.

Benefits:

The bum kicks exercise is a great cardiovascular move that warms up the body keeps the heart rate up and helps you burn calories. This is a great warm up exercise for your legs as it strengthens the hamstrings and helps prevent injuries.

Leg swings are a great dynamic stretching exercise. The purpose of this exercise is to warm up and stretch the hip muscles and the hip joint. This movement helps to prevent injuries and reduces pain in the hip area.