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5 warm-up exercises for your kickboxing routine

Though most of the warm-up movements involved in kickboxing are stretches, they must be done briskly, with bouncing movements so as to ensure the muscles get sufficiently warmed up and are thoroughly 'woken' up for the intense workout that is ahead.

Though not included here, jumps (frog jumps, jumping jacks, torso twists) must be added to heat up the body sufficiently. The earlier article in this series provided more tips on how to ensure the muscles are well-prepared for kickboxing. Incorporate those into your warm-up before moving into these practices.

Here, in the second part of the series, Muay Thai and kickboxing instructor Biki Bora takes you through a few warm-up practices to prepare you for a hectic bout of kickboxing.

For more on Biki Bora's tips visit his site http://bikiboxing.blogspot.com. The series on kick-boxing is co-ordinated by yoga instructor Shameem Akthar.

Disclaimer: Any fitness regimen has to be tailored to individual needs for which you must work in tandem with your trainer and dietician. This series only provides broad guidelines.

Arm stretches

Stand up straight with your feet a meter apart, toes pointing in front. Hold your right hand straight against your chest as shown. Press it down more firmly with your left hand. Hold till the count of five. Release to repeat for the other side.

Shoulder stretch

Stand up straight with your feet a meter apart, toes pointed ahead. Bend your right hand at the elbow, passing your right palm behind to rest it on your right shoulder blade. Press it further and away, as shown, with your left hand. Hold till the count of five. Release and repeat for the opposite side.

Stomach toner

Stand up straight with your feet a meter apart, toes pointed ahead. Interlock your hands. Inhale. Exhaling, forcefully tuck your stomach in. Look down, holding your stomach in for a few counts. Release. Repeat a few times.

Leg lifts

Stand up straight with your feet apart. Lift your right leg up, as shown. Bounce it 10 times. Release and repeat for other leg.

Arm crosses

Stand up straight. Keeping your arms straight, cross them across your chest briskly. Do five to 10 reps.