9 Exercises That Start With A
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. I also get commissions from other companies for purchases made through links in this post.
Are you looking for some inspiration to switch up your workout routine? Why not try exercises that start with a letter? By simply doing exercises that start with a letter, such as A, you can introduce creativity into your routine and challenge yourself to try new exercises.
Nine exercises that start with A include arm circles, abdominal crunches, alternating lunges, arm rows, assisted pull-ups, archer rows, agility ladder drills, ankle alphabet, and aqua jogging.
Keep reading to learn the benefits of each of these exercises and how to conduct them.
Arm Circles
Arm circles are a simple yet effective exercise that can help warm up the shoulders and improve overall flexibility. Incorporating arm circles into your pre-workout routine can enhance blood flow to the shoulder joints and surrounding muscles, reducing the risk of injury and promoting better performance.
Instructions:
1. Start Position: Stand with your feet shoulder-width apart, ensuring a stable base.
2. Extend Arms: Extend your arms straight out to the sides, parallel to the ground, forming a "T" shape with your body.
3. Circle Motion: Begin making circular motions with your arms, moving them in a controlled and deliberate manner.
4. Clockwise and Counterclockwise: Perform circles in a clockwise direction for a designated time or number of repetitions. Then, switch to counterclockwise circles to target different muscle fibers.
5. Adjust Intensity: Control the size of the circles based on your comfort and fitness level, gradually increasing intensity as your shoulders loosen up.
Incorporate arm circles into your warm-up routine to enhance shoulder mobility and prepare your upper body for a safe and effective workout.
Abdominal Crunches
Abdominal crunches are a fundamental exercise for strengthening the core and toning the abdominal muscles. Whether you're aiming for a six-pack or simply looking to improve core stability, mastering the technique is key.
Instructions:
1. Starting Position: Lie on your back with knees bent, feet flat on the floor, and hands gently supporting your head, avoiding neck strain.
2. Engage Core: Contract your abdominal muscles, drawing your navel towards your spine, to engage the core.
3. Lift Upper Body: Slowly lift your upper body off the ground, focusing on using your abdominal muscles to initiate the movement.
4. Head and Shoulder Lift: Lift your head and shoulders off the ground, keeping your lower back in contact with the floor.
5. Exhale and Squeeze: Exhale as you reach the peak of the crunch, ensuring a tight squeeze in your abdominal muscles.
6. Lower with Control: Lower your upper body back down to the starting position with controlled movement, avoiding rapid drops.
Incorporate abdominal crunches into your workout routine for a strong and well-defined core.
Alternating Lunges
Alternating lunges are a dynamic exercise that targets the muscles in the legs and glutes while also enhancing balance and stability. Whether you're a fitness enthusiast or just starting, incorporating alternating lunges into your routine can contribute to lower body strength and flexibility.
Instructions:
1. Starting Position: Stand with feet hip-width apart, maintaining an upright posture with shoulders back.
2. Step Forward: Take a step forward with one foot, ensuring your knee is directly above your ankle.
3. Lower Body: Lower your body by bending both knees until the back knee hovers just above the ground.
4. Push Back: Push off the front foot to return to the starting position.
5. Alternate Legs: Repeat the movement on the opposite leg, stepping forward and lunging down.
6. Maintain Control: Focus on controlled movements, keeping your core engaged to stabilize your body.
Alternating lunges provide a comprehensive lower-body workout and can be easily incorporated into any fitness routine.
Arm Rows
Arm rows are an excellent exercise to target the muscles in your upper back and arms, promoting strength and stability. By incorporating arm rows into your workout routine, you can enhance posture and build a well-rounded upper body.
Instructions:
1. Set Up: Begin by selecting dumbbells (affiliate link) or attaching resistance bands to a secure anchor point. Stand with your feet shoulder-width apart.
2. Grasp Weights: Hold a dumbbell in each hand or grab the handles of the resistance bands, maintaining a neutral grip.
3. Hinge at the Hips: Bend at the hips, keeping your back straight, and slightly bend your knees. Let your arms hang in front of you with the weights or bands.
4. Pull Elbows Back: Engage your back muscles as you pull your elbows back and squeeze your shoulder blades together. Focus on keeping your chest open.
5. Controlled Release: Lower the weights or bands back to the starting position with a controlled and deliberate movement.
Incorporate arm rows to build a strong and defined upper back, enhancing overall upper body strength.
Assisted Pull-Ups
Assisted pull-ups are an excellent way to build upper body strength, particularly targeting the muscles in the back and arms. Whether you're working towards unassisted pull-ups or seeking an effective strength-building exercise, assisted pull-ups provide valuable support.
Instructions:
1. Set Up Assistance: Position an assisted pull-up machine at your gym, adjusting the counterweight to a level that suits your strength level.
2. Grip the Bar: Stand on the machine's platform and grip the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away.
3. Adjust Knees or Feet: Depending on the machine, place your knees or feet on the platform to counterbalance your weight.
4. Engage Core: Keep your core engaged and maintain a straight line from head to heels throughout the movement.
5. Pull Up: Initiate the pull-up, focusing on using your back and arm muscles. Keep a controlled pace as you lift your body towards the bar.
6. Lower with Control: Lower your body back down with control, resisting the assistance from the machine.
Incorporate assisted pull-ups into your workout routine to progressively build the strength required for unassisted pull-ups.
Archer Rows
Archer rows are a dynamic and challenging exercise that targets the muscles in your upper back, shoulders, and arms. Combining elements of a traditional row with a unilateral movement, archer rows engage and strengthen each side of your upper body independently.
Instructions:
1. Starting Position: Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell or kettlebell (affiliate link) in one hand and the other arm extended straight out to the side.
2. Rotate and Pull: Rotate your torso and pull the weight towards your chest, keeping your arm close to your body and your elbow pointing backward.
3. Straight Arm Reach: Simultaneously straighten the opposite arm, reaching it out to the side, creating a "bow and arrow" motion.
4. Squeeze and Engage: Squeeze your shoulder blades together at the top of the movement, engaging the muscles in your upper back.
5. Controlled Return: Slowly return to the starting position, maintaining control throughout the entire range of motion.
Archer rows enhance unilateral strength and improve posture, making them a valuable addition to your upper-body workout routine.
Agility Ladder Drills
Agility ladder drills are dynamic exercises designed to enhance coordination, speed, and agility, making them a valuable addition to athletic training routines.
Whether you're an athlete looking to improve footwork or simply seeking a fun and effective workout, agility ladder drills are an excellent choice. Agility ladder drills involve precise footwork through a ladder pattern laid on the ground. They challenge the neuromuscular system, promoting quick and coordinated movements.
Instructions:
1. Set Up the Ladder: Lay the agility ladder flat on the ground, ensuring it's taut and secure.
2. Basic Run Through: Start with a basic run through the ladder, lifting your knees high and landing on the balls of your feet with each step.
3. Side Steps: Move laterally through the ladder by stepping in and out of each square with one foot at a time.
4. Crossover Steps: Cross one foot over the other as you navigate through the ladder, promoting agility and balance.
5. In-and-Out Hops: Jump into each ladder square with both feet and then hop out, maintaining a quick and controlled pace.
6. Double-Footed Jumps: Jump forward, landing with both feet inside each ladder square, progressing through the entire length of the ladder.
Incorporate these agility ladder drills into your workout routine for improved speed, agility, and overall athletic performance.
Ankle Alphabet
The ankle alphabet exercise is a beneficial routine to improve ankle mobility and strengthen the muscles surrounding this crucial joint. Whether you're recovering from an ankle injury or simply seeking to enhance flexibility, this exercise is a valuable addition to your routine.
Instructions:
1. Sit or Lie Down: Find a comfortable seated or lying position to begin the exercise, ensuring a relaxed posture.
2. Lift One Foot: Lift one foot off the ground, keeping the knee slightly bent for stability.
3. Trace the Alphabet: Using your big toe, imagine drawing the letters of the alphabet in the air. Move through the entire alphabet, focusing on controlled and deliberate movements.
4. Switch Feet: After completing the alphabet with one foot, switch to the other foot and repeat the process.
5. Maintain Control: Throughout the exercise, emphasize control and precision, moving the ankle through its full range of motion.
Incorporate the ankle alphabet into your routine to enhance ankle flexibility and promote overall lower limb health.
Aqua Jogging
Aqua jogging is a low-impact water exercise that provides an effective cardiovascular workout while being gentle on the joints. This makes it an ideal option for individuals with joint issues or those seeking a refreshing alternative to traditional land-based cardio activities.
Instructions:
1. Find a Pool: Locate a pool with water deep enough to allow for unrestricted leg movement.
2. Get in Position: Stand in water deep enough to cover your shoulders, maintaining an upright posture.
3. Start Jogging: Begin jogging in place, lifting your knees and pumping your arms as if you were running on land.
4. Maintain Form: Keep your core engaged and maintain natural arm and leg movement to maximize the benefits.
5. Control Intensity: Control the intensity of your workout by adjusting the speed and depth of your movements.
6. Add Variety: Incorporate lateral movements, high knees, or kicking motions to engage different muscle groups.
Aqua jogging offers a refreshing and joint-friendly cardio option, making it suitable for various fitness levels.
Also, if you are choosing to only exercise at home, be sure to consider our list of recommended at-home workout equipment (affiliate link) to add variety and resistance to your routine!
