Warming up before gymnastics is essential to increase your body temperature and get your muscles and joints ready to move. Taking the time to properly warm up enhances your performance and builds confidence as you progress through your skills. Take this time to prepare your body and mind. Let’s get started. --- Let’s begin standing tall with your feet hip-width apart. Start with gentle neck circles to release tension and improve mobility. Slowly roll your head in a circular motion, first clockwise. Keep your shoulders relaxed and move within a comfortable range. [Pause 13s] Now roll your head in the opposite direction, moving counterclockwise. Feel the stretch along the sides and back of your neck. [Pause 13s] --- Next, move on to shoulder circles. Stand with your arms relaxed at your sides. Make large, controlled circles with both shoulders, moving them forward. Focus on smooth, even movement to warm up your shoulder joints. [Pause 13s] Now reverse the direction and roll your shoulders backward. This activates your upper back and prepares your shoulders for overhead movements. [Pause 13s] --- Bring your arms out to the sides and start arm swings. Swing your arms forward and back, crossing them in front of your chest and then opening wide. Alternate which arm crosses on top each time. This dynamic movement increases blood flow to your upper body and improves shoulder flexibility. Keep going. [Pause 13s] Keep your movements controlled and let your chest open up with each swing. [Pause 13s] --- Now, let’s activate your core and hips with standing torso rotations. Place your hands on your hips, keep your feet hip-width apart, and gently twist your upper body to the left and right. Keep your hips facing forward and rotate from your waist. This warms up your spine and core muscles. [Pause 13s] Keep twisting gently, feeling the rotation through your torso. [Pause 13s] Next, place your hands on your hips and make wide circles with your hips, moving clockwise. This mobilizes your pelvis and lower back, which are important for gymnastics skills. [Pause 13s] Now change direction and circle your hips the other way. [Pause 13s] --- Let’s warm up your legs with alternating knee lifts. Stand tall and lift your right knee up toward your chest, then lower it and lift your left knee. Continue alternating at a steady pace. Engage your core and keep your posture upright. [Pause 13s] Keep going — feel your hip flexors and core working as you lift each knee. [Pause 13s] Now, move into standing glute squeezes. Stand with your feet hip-width apart and knees slightly bent. Push your hips back a little, then squeeze your glutes to bring your hips forward. Keep your core tight and your chest up. This activates your glutes and prepares your lower body for explosive movements. Keep repeating. [Pause 13s] Keep the movement controlled and feel your glutes working. [Pause 13s] --- You are now fully warmed up and ready for your gymnastics session. Your muscles are activated, your joints are mobile, and your coordination is sharpened. A thorough warm-up helps prevent injuries and lets you perform at your best. Come back to this routine before every gymnastics practice to keep your body healthy and strong. Remember to cool down properly after your session to aid recovery and maintain flexibility. Enjoy your training, and remember, every great skill starts with a great warm-up. Stay motivated and keep pushing your limits!