9 Exercises That Start With P
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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 P, you can introduce creativity into your routine and challenge yourself to try new exercises.
Nine exercises that start with P include push-ups, plank, pull-ups, Pilates roll-ups, plie squats, plyometric box jumps, plank-to-push-ups, pec deck machine, and pendulum lunges.
Keep reading to learn the benefits of each of these exercises and how to conduct them.
Push-Ups
A basic bodyweight exercise that strengthens and tones the upper body, push-ups focus on the chest, shoulders, triceps, and core.
Push-ups are a versatile and efficient exercise, so be sure to include them in your routine. Depending on your level of fitness, change the difficulty by adding variations or adjusting the placement of your hands.
Instructions:
1. Starting Position: With your fingers pointing forward, start in the plank position with your hands slightly wider than shoulder-width apart.
2. Body Alignment: To maintain stability, make sure your body is in a straight line from your head to your heels by using your core muscles.
3. Elbow Position: As you come down toward the floor, keep your elbows close to your body.
4. Lowering Phase: Bend your elbows to lower your chest toward the floor while keeping your descent steady and under control.
5. Full Extension: Extend your arms fully and push through your palms to get back to the starting position.
6. Repetition: Keeping proper form throughout, repeat the motion for the desired number of times.
Plank
The plank is a basic exercise that strengthens the core and works a variety of muscle groups to increase endurance and stability.
Instructions:
1. Forearm Positioning: Start on the floor on your forearms and toes. Lay your forearms parallel to one another on the ground, making sure your elbows are positioned directly beneath your shoulders.
2. Body Alignment: Using your core muscles, keep your body in a straight line from your head to your heels.
3. Foot Position: Keep your feet hip-width apart while maintaining balance on your toes.
4. Neutral Spine: Maintain a neutral neck posture and refrain from overly rounding or arching your back.
5. Hold and Breathe: For as long as you can, hold the plank position in good form, emphasizing steady breathing.
Pull-Ups
A basic upper body exercise that works the arms, shoulders, and back muscles is the pull-up. Gaining control over this bodyweight exercise will strengthen and define your upper body.
If necessary, begin with negatives or assisted pull-ups before working your way up to complete pull-ups. You will gain more upper-body strength and endurance with regular practice.
Instructions:
1. Grip and Hang: Begin by hanging from a pull-up bar (affiliate link) with your hands slightly wider than shoulder-width apart while holding an overhand grip.
2. Engage Your Core: To keep your body in a straight posture, tighten your core muscles.
3. Start the Pull: Keeping your chest up, bend your elbows to start pulling your body upward.
4. Chin Over Bar: Keep pulling until your chin is above the bar's level.
5. Controlled Descent: Extend your arms fully while lowering your body back down in a controlled manner.
6. Repeat: Complete the required amount of reps, progressively stepping up the intensity as your strength increases.
Pilates Roll-Ups
Roll-ups are a basic Pilates exercise that focuses on controlled movement, flexibility, and strength in the core. This exercise works especially well to strengthen the abdominal muscles and facilitate proper spinal articulation.
Instructions:
1. Starting Position: Maintain a neutral spine as you start out on your back with your legs outstretched and your arms raised above your head.
2. Engage Core: Take a breath, lift your head, neck, and shoulders off the mat by engaging your core, then extend your arms forward.
3. Articulate the Spine: Breathe out as you gradually lift your spine off the mat and extend your hand to your toes.
4. Forward Fold: Fold forward over your legs and keep rolling up until you are seated.
5. Reverse the Movement: Take a breath, then exhale and roll controllably down your spine until your back is flat on the mat. The slower you move with the step, the more your abdominals will be challenged.
Plie Squats
Ballet-inspired plie squats are an excellent lower-body workout that works the inner thighs, glutes, and quadriceps. This squat form adds variation to your squat routine by incorporating a wide stance and turned-out toes.
Use plie squats as part of your leg exercise routine to improve overall strength and muscle tone in your lower body.
Instructions:
1. Beginning Position: Take a tall stance, spread your feet wide, and point your toes at a 45-degree angle. Maintain a straight back, rounded shoulders, and an active core.
2. Descent into Squat: Bend your knees to lower your body while maintaining a straight back and an elevated chest during the entire exercise.
3. Squat Depth: Lower your body as far as your flexibility will allow, aiming to bring your thighs parallel to the floor.
4. Return to Starting Position: Squeeze your inner thighs and glutes at the top of the movement, then press through your heels to take you back to the starting position.
Plyometric Box Jumps
A dynamic and explosive workout that improves cardiovascular fitness, lower body strength, and power is the plyometric box jump. Including these jumps in your routine will help you gain muscle and enhance your coordination and agility.
Instructions:
1. Pick the Correct Box Height: Taking your comfort and level of fitness into account, pick a stable box or platform that is the right height.
2. Beginning Position: Keep your knees slightly bent as you stand in front of the box with your feet shoulder-width apart.
3. Jump on the Box: Lean forward and swing your arms, leap explosively onto the box, and land gently with your knees slightly bent.
4. Full Extension: With your hips and knees fully extended, take an upright stance on the box.
5. Step Down: Make sure to descend from the box carefully and with control before repeating the movement.
Plank-to-Push-Ups
Plank-to-push-ups are a great way to combine two effective upper-body exercises that work your arms, chest, and core all at once. Through the push-up motion, this dynamic movement intensifies traditional planks and increases strength.
Plank to push-ups are a great way to strengthen your upper body, stabilize your core, and add some low-intensity cardio to your workout.
Instructions:
1. Starting Position: Start in a full plank position with your hands directly under your shoulders. Use your core to keep your body in a straight line from your head to your heels.
2. Transition to Push-Up: Go from a full plank to a low plank position by lowering one forearm to the mat and then the other.
3. Push-Up Position: Keeping your core tight, press yourself back up to the plank position by putting one hand on the mat and then the other.
4. Alternate Arms: To ensure a controlled and seamless transition, carry on with the sequence, alternating the arm used to push back up.
Pec Deck Machine
Using a controlled fly motion, the pec deck machine is an invaluable gym tool for strengthening and isolating the chest muscles. This exercise is especially good for increasing muscular endurance and developing a defined chest.
Instructions:
1. Adjust the Machine: Adjust the seat height so the handles are in line with your chest.
2. Position Your Feet: Place your feet flat on the floor and press your back firmly against the pad while you sit.
3. Grip the Handles: Hold onto the machine's handles with your elbows slightly bent and your palms facing each other.
4. Contract the Chest: Squeeze your chest muscles at the top of the movement by exhaling and pushing the handles together in front of you as if you are hugging someone.
5. Controlled Release: Breathe in while gradually bringing the handles back to the beginning position, keeping your composure the whole way.
Pendulum Lunges
Pendulum lunges are a dynamic lower body exercise that works the quadriceps, hamstrings, and glutes by combining the advantages of forward and reverse lunges. This compound exercise gives your leg workout regimen more depth and difficulty.
Pendulum lunges are a great addition to any lower-body workout because they improve leg strength, stability, and coordination.
Instructions:
1. Beginning Position: Place your feet hip-width apart, keep your shoulders back, and tense your core.
2. Forward Lunge:
Step Forward: With your right foot, carefully advance while bending both knees into a lunge.
Lower Down: Bring both knees down to a 90-degree angle.
3. Transition:
Swing Leg: To move into a reverse lunge, swing your right leg back after performing a forward lunge.
Step Back: Lower yourself into a reverse lunge position by stepping your right foot backward.
4. Repeat: To ensure seamless transitions and correct form, alternate between forward and reverse lunges in a controlled manner.
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!
