9 Exercises That Start With E
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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 E, you can introduce creativity into your routine and challenge yourself to try new exercises.
Nine exercises that start with E include elliptical trainer, elevated push-ups, eagle pose, external rotations, exercise ball crunches, explosive lunges, elevated leg raises, elbow plank, and eccentric calf raises.
Keep reading to learn the benefits of each of these exercises and how to conduct them.
Elliptical Trainer
The elliptical trainer is a versatile and joint-friendly cardio machine that provides a full-body workout. Perfect for those seeking a low-impact alternative to running or walking, the elliptical engages both the upper and lower body muscles.
Instructions:
1. Set Up: Begin by adjusting the resistance level and foot pedals to a comfortable position. Maintain an upright posture and grasp the handles with a relaxed grip.
2. Start Slow: Initiate your workout with a slow, controlled pace. Ensure that your feet remain firmly planted on the pedals.
3. Engage Arms and Legs: Coordinate the movement of your arms and legs, pushing and pulling the handles while maintaining a smooth, elliptical motion with your legs.
4. Increase Intensity: Gradually increase the resistance or incline to intensify your workout. Experiment with both to challenge different muscle groups.
5. Monitor Form: Pay attention to your posture and avoid leaning on the handles. Keep your core engaged for stability.
6. Vary Your Routine: Incorporate intervals of higher intensity or reverse pedaling to add variety and target different muscle groups.
7. Cool Down: Wind down your session with a few minutes of low-intensity pedaling to gradually reduce your heart rate.
The elliptical trainer offers an effective and adaptable workout, suitable for users of various fitness levels.
Elevated Push-Ups
Elevated push-ups provide an effective variation to the traditional push-up, targeting the chest, shoulders, and triceps while offering a modified approach suitable for various fitness levels. This exercise is particularly beneficial for individuals looking to build upper body strength with reduced strain on the wrists and shoulders.
Instructions:
1. Introduction: Elevated push-ups involve placing your hands on a raised surface, such as a bench or platform, altering the angle to modify the intensity and engage specific muscle groups.
2. Starting Position: Position your hands slightly wider than shoulder-width on the elevated surface, and extend your legs behind you, forming a straight line from head to heels.
3. Core Engagement: Tighten your core muscles to maintain a neutral spine throughout the exercise.
4. Lowering Phase: Bend your elbows and lower your chest towards the elevated surface, ensuring a controlled descent.
5. Pushing Up: Push through your palms to return to the starting position, fully extending your arms.
Incorporate elevated push-ups into your routine for a versatile upper-body workout with customizable intensity.
Eagle Pose
The eagle pose, or Garudasana, is a challenging yet invigorating yoga posture that promotes balance, flexibility, and concentration. This pose involves wrapping one leg around the other while interlacing the arms, creating a symbolic and graceful "eagle" shape.
Instructions:
1. Starting Position: Begin in a standing position with your feet together and arms by your sides.
2. Shift Weight: Shift your weight onto your left foot and lift your right knee towards your chest.
3. Leg Wrap: Cross your right thigh over the left thigh, hooking the right foot behind the left calf if possible.
4. Arm Cross: Extend your arms forward, then cross your right arm over the left at the elbows. If possible, bring the palms together.
5. Hold and Breathe: Balance on your left foot, keeping the spine tall, and breathe deeply. Focus your gaze on a fixed point for concentration.
6. Switch Sides: Release the pose and switch sides, repeating the sequence with the left leg and arms.
The Eagle Pose not only enhances physical strength and flexibility but also cultivates mental clarity and focus.
External Rotations
External rotations are a targeted exercise that strengthens the muscles responsible for external rotation of the shoulder, helping improve shoulder stability and reduce the risk of injury. Whether using resistance bands (affiliate link) or weights, mastering proper form is key to reaping the benefits.
Instructions:
1. Introduction: External rotations primarily target the rotator cuff muscles, which are crucial for maintaining healthy shoulder function and preventing imbalances.
2. Starting Position: Begin by attaching a resistance band to a fixed point or using a cable machine at shoulder height. Stand with your side facing the anchor point.
3. Grip and Elbow Position: Hold the band or handle with the hand closest to the anchor. Keep your elbow bent at 90 degrees, close to your side.
4. Rotate Outward: Without moving your upper arm, rotate your forearm outward away from your body, emphasizing the external rotation.
5. Controlled Return: Slowly return to the starting position, resisting the pull of the band or weight.
Perform external rotations on both sides to maintain shoulder symmetry and promote overall joint health. Start with light resistance and gradually progress to heavier loads as strength improves.
Exercise Ball Crunches
Exercise ball crunches are an effective way to enhance traditional abdominal exercises by introducing an element of instability — engaging more core muscles. This exercise not only targets the rectus abdominis but also challenges stability and balance.
Instructions:
1. Introduction: Exercise ball crunches are performed using a stability ball to support the lower back, offering a dynamic and challenging variation to traditional crunches.
2. Starting Position: Sit on the exercise ball (affiliate link) and walk your feet forward until your lower back is supported, with your knees forming a 90-degree angle.
3. Hands Behind Head: Place your hands behind your head, elbows wide, without pulling on your neck.
4. Engage Core: Activate your core muscles by drawing your navel towards your spine, ensuring a stable foundation.
5. Crunch Upward: Lift your upper body towards the ceiling, engaging the abdominal muscles while maintaining stability on the ball.
6. Lower with Control: Slowly lower your upper body back to the starting position, maintaining control and resistance throughout the movement.
Incorporate exercise ball crunches into your routine for a challenging and effective abdominal workout with added stability benefits.
Explosive Lunges
Explosive lunges are a dynamic variation of traditional lunges that incorporate a jump, adding an explosive element to your lower body workout. This exercise helps improve power, strength, and cardiovascular fitness.
Instructions:
1. Introduction: Explosive lunges are an effective way to enhance lower body strength and agility while incorporating a cardiovascular element into your routine.
2. Starting Position: Begin in a standing position with your feet hip-width apart, maintaining good posture with your shoulders back.
3. Lunge Position: Step forward with one foot into a traditional lunge, ensuring your knee is directly above your ankle, and both knees are at a 90-degree angle.
4. Explosive Jump: From the lunge position, explosively push off the front foot, propelling your body upward into a jump.
5. Switch Legs Mid-Air: While in the air, switch your legs, bringing the back foot forward and the front foot back.
6. Land Softly: Land softly with your knees slightly bent and immediately transition into the next lunge.
Incorporate explosive lunges into your routine for a challenging and dynamic lower-body workout.
Elevated Leg Raises
Elevated leg raises are a challenging yet effective exercise that targets the lower abdominal muscles, helping to tone and strengthen the core. By adding elevation to this classic move, you increase the range of motion, intensifying the engagement of the lower abs.
Instructions:
1. Starting Position: Lie on your back on a flat bench or an elevated surface, ensuring your hips and upper back are firmly supported.
2. Grip Support: Grasp the edges of the bench or hold onto a stable surface above your head to anchor your upper body.
3. Leg Elevation: With legs fully extended, lift them upward towards the ceiling, maintaining a slight bend in the knees to avoid excessive strain.
4. Controlled Descent: Slowly lower your legs back down, keeping them straight and stopping just short of touching the bench to maintain tension in the abdominal muscles.
5. Repetition: Perform the exercise for the desired number of repetitions, focusing on controlled movements to maximize effectiveness.
Incorporate elevated leg raises into your routine for a targeted and efficient lower ab workout.
Elbow Plank
The elbow plank is a fundamental isometric exercise that strengthens the core, shoulders, and back, promoting stability and endurance. It's an excellent addition to any fitness routine, requiring minimal space and no equipment.
Instructions:
1. Starting Position: Begin on the floor, positioning your elbows directly under your shoulders, and form a straight line from your head to your heels.
2. Forearm Placement: Place your forearms on the ground with your palms facing down, parallel to each other.
3. Elbow Alignment: Ensure your elbows are shoulder-width apart for stability.
4. Core Engagement: Engage your core muscles by drawing your navel towards your spine, maintaining a neutral spine.
5. Leg Position: Extend your legs straight, balancing on your toes, and keep your body in a straight line.
6. Head and Neck Alignment: Maintain a neutral neck position by looking down at the floor, avoiding any strain.
Hold the elbow plank for as long as you can while maintaining proper form to build strength and endurance in the core and supporting muscles.
Eccentric Calf Raises
Eccentric calf raises are a focused exercise that emphasizes the lowering phase of the calf muscle contraction, contributing to strength, stability, and injury prevention. This exercise is particularly beneficial for athletes and those engaging in activities that involve explosive movements.
Instructions:
1. Starting Position: Stand on a flat surface with your feet hip-width apart, ensuring a stable base.
2. Rise onto Toes: Lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles.
3. Hold at the Top: Pause briefly at the top of the movement, feeling the contraction in your calf muscles.
4. Lower Slowly: Focus on a slow and controlled descent, allowing your heels to drop below the level of the toes.
5. Full Range of Motion: Ensure a full range of motion by lowering the heels as far as comfortable, feeling a stretch in the calf muscles.
Incorporate eccentric calf raises into your routine to enhance calf strength and stability, promoting overall lower limb health.
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!
