9 Exercises That Start With X
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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 X, you can introduce creativity into your routine and challenge yourself to try new exercises.
Nine exercises that start with X include X crunches, X plank, X-ray lunges, X jumps, X guard, X band walks, X sit-ups, X-press machine, and X-treme push-ups.
Keep reading to learn the benefits of each of these exercises and how to conduct them.
X Crunches
X crunches are a dynamic variation of traditional crunches, adding a diagonal motion to engage the obliques and promote a more comprehensive core workout. This exercise targets the rectus abdominis and the muscles along the sides of the torso.
Instructions:
1. Starting Position: Lie on your back with your legs extended and arms reaching overhead.
2. Crunch Upward: Simultaneously lift your right leg and your upper body, bringing your left elbow towards your right knee in a diagonal motion.
3. Squeeze and Contract: At the top of the crunch, engage your core, squeezing the abdominal muscles.
4. Return to Starting Position: Lower your body and leg back to the starting position.
5. Alternate Sides: Repeat the movement, now bringing your right elbow towards your left knee.
X Plank
The X plank is an engaging core exercise that adds a fun twist to the traditional plank position, targeting the abdominal muscles and enhancing stability. This variation involves crossing your arms in an X shape while maintaining a plank posture.
Instructions:
1. Starting Position: Begin in a full plank position with your hands directly beneath your shoulders and feet hip-width apart.
2. Cross-Arm Movement: Lift your right hand and move it towards your left shoulder, crossing the midline of your body.
3. Return to Center: Bring your right hand back to the starting position and repeat the movement with your left hand towards your right shoulder.
4. Maintain Alignment: Keep your body in a straight line from head to heels throughout the exercise.
X-ray Lunges
X-ray lunges are a challenging variation of traditional lunges, engaging multiple muscle groups while adding a diagonal movement pattern to challenge your lower body. This exercise promotes strength, balance, and coordination.
Instructions:
1. Starting Position: Stand with your feet shoulder-width apart, maintaining good posture.
2. Right Leg Forward Diagonal Step: Take a diagonal step forward with your right foot. Bend both knees, lowering your body into a lunge position.
3. Return to Center: Push off with your right foot, returning to the starting position.
4. Left Leg Forward Diagonal Step: Repeat the process, stepping diagonally forward with your left foot into a lunge.
5. Complete the Set: Alternate between right and left diagonal lunges for a well-rounded workout.
X Jumps
X jumps are a dynamic and explosive exercise that elevates your heart rate, engages multiple muscle groups, and improves agility. This plyometric movement involves jumping in a way that your arms and legs form an X shape mid-air.
Instructions:
1. Starting Position: Stand with feet hip-width apart, arms at your sides.
2. Jumping Motion: Jump explosively while simultaneously lifting your arms and legs to form an X. Fully extend your arms and legs outward to maximize the X shape in mid-air.
3. Landing: Land softly with knees slightly bent to absorb the impact.
4. Repeat: Quickly rebound into the next jump, maintaining a continuous and controlled rhythm.
X Guard
X Guard is a Brazilian Jiu-Jitsu ground grappling position that provides a strategic advantage for the practitioner. This position involves entangling your opponent's legs to control their movement and set up sweeps or submissions.
Instructions:
1. Establishing Position: Begin by sitting on the ground, placing one foot on the inside of your opponent's thigh and the other hooking their far leg, creating an X-like configuration.
2. Control Grips: Secure grips on your opponent's sleeves or wrists to control their upper body and prevent posturing.
3. Off-Balance Opponent: Use your legs to off-balance your opponent, making it challenging for them to maintain a strong base.
4. Execute Sweeps or Submissions: With control established, transition into sweeps or submissions based on your opponent's reactions and openings.
X Band Walks
X band walks are an effective resistance band exercise that targets the muscles in the hips, thighs, and glutes, promoting stability and strength. This exercise is particularly beneficial for improving hip abduction and external rotation.
Instructions:
1. Band Placement: Place a resistance band (affiliate link) around both ankles, forming an "X" shape when viewed from the front.
2. Hip Width Stance: Stand with feet hip-width apart, maintaining tension in the band throughout the exercise.
3. Partial Squat: Perform a partial squat by bending your knees slightly, maintaining a straight back, and engaging the core.
4. Lateral Steps: Take lateral steps to the side, keeping the tension in the band and maintaining the squat position.
5. Controlled Movements: Move with control and intention, emphasizing the engagement of the outer hip muscles.
X Sit-Ups
X sit-ups are an engaging variation of traditional sit-ups, challenging the core muscles with an extended limb movement. This exercise not only targets the abdominal muscles but also requires coordination and balance.
Instructions:
1. Starting Position: Lie on your back with arms and legs fully extended, forming an X shape.
2. Engage Core: Tighten your core muscles to prepare for the movement.
3. Sit-Up Motion: Lift your upper body while simultaneously bringing your right hand towards your left foot and your left hand towards your right foot.
4. Reach for Toes: Aim to touch your toes in the middle of the X shape at the top of the sit-up.
5. Lower with Control: Slowly lower your upper body and extend your limbs back to the starting X position.
X-Press Machine
The X-press machine is a versatile weightlifting equipment designed for chest exercises, offering a controlled and targeted approach to building upper body strength. This machine typically features an X-shaped configuration, providing stability and support during workouts.
Instructions:
1. Adjust the Seat: Set the machine's seat height to align with your chest level, ensuring proper form and muscle engagement.
2. Select Weight: Choose an appropriate weight load based on your fitness level and goals.
3. Starting Position: Sit on the machine with your back against the pad, grasp the handles with palms facing forward and elbows bent at 90 degrees.
4. Press Outward: Extend your arms outward, pushing the handles away from your chest.
5. Controlled Return: Slowly bring the handles back to the starting position, maintaining control throughout the movement.
X-treme Push-Ups
X-treme push-ups elevate the intensity of traditional push-ups, demanding increased upper body strength and stability. This advanced variation adds a challenging twist, intensifying the engagement of the chest, shoulders, and triceps.
Instructions:
1. Starting Position: Begin in a full plank position with your hands slightly wider than shoulder-width apart and feet together.
2. Lower into Push-Up: Bend your elbows to lower your chest towards the ground, maintaining a straight line from head to heels.
3. Ascent with X-Formation: As you push back up, simultaneously lift your right hand towards your left foot and your left foot towards your right hand, forming an X.
4. Return to Plank: Lower your hand and foot back to the plank position and repeat the motion on the other side.
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!
This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.
