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Step 1
Stretch the legs thoroughly. The legs are the biggest trouble spots when it comes to cramps. Stretching the legs will help reduce or maybe even eliminate the amount of cramps after an exercise. When stretching the legs, stretch the calf muscles, hamstrings and inner thigh muscles. Stretch these parts of the body for 15 - 30 seconds depending on the exercise.
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Step 2
Stretch the upper body to avoid cramps after an exercise. Stretch the arms, neck, shoulders, abdomen, back and sides thoroughly before beginning an exercise. To reduce cramps and get the most of your exercise, stretch each part of the upper body for at least 15 seconds.
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Step 3
Do light cardio-pulmonary movements. These movements get a heart rate up and get oxygen into the body before the main exercise. Not doing these exercises can cause quick tiring, putting an unexpected end to the workout. Some of the cardio-pulmonary warm ups include the following: jumping jacks, jump rope, jogging or running in place. Perform at least two of the CP warm ups before main exercise for at least one minute or enough to get the heart rate elevated.
