9 Exercises That Start With V
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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 V, you can introduce creativity into your routine and challenge yourself to try new exercises.
Nine exercises that start with V include V-ups, vertical jumps, vinyasa flow, viper press, V-sit hold, vertical leg press, V-grip pulldown, viper curls, and volleyball jumps.
Keep reading to learn the benefits of each of these exercises and how to conduct them.
V-Ups
V-ups are a powerful abdominal exercise that strengthens and stabilizes the entire core. This dynamic movement creates a V shape by lifting the lower and upper body at the same time.
Instructions:
1. Starting Position: Lay flat on your back with your legs fully extended and your arms outstretched overhead.
2. Lift Upper Body: Lift your upper body and legs at the same time, extending your hands to your toes.
3. Forming a V: As you lift up, keep your legs straight, positioning your body in a V shape at the peak of the exercise.
4. Controlled Descent: Carefully return your upper body and legs to the starting position.
Vertical Jumps
A fundamental plyometric exercise, vertical jumps improve lower body strength and explosiveness, which are important for sports like basketball and sprinting. This workout is great for increasing general athleticism, strength, and power.
Instructions:
1. Beginning Position: Place your arms by your sides and have your knees slightly bent into a quarter squat and feet shoulder-width apart.
2. Explosive Jump: Use your legs to propel yourself upward while simultaneously extending your hips and knees.
3. Arm Movement: Reach up toward the sky with your arms in an upward swing to gain more momentum.
4. Land Gently: Bend your knees to cushion the impact as you land gently as you descend.
5. Repeat: Launch into the following jump right away, making sure your movement is smooth and uninterrupted.
Vinyasa Flow
Vinyasa, which comes from the Sanskrit term meaning "to place in a special way," emphasizes the skill of arranging yoga poses in a smooth, flowing chain. This exercise improves strength, flexibility, and awareness.
Instructions:
1. Mountain Pose (Tadasana): Start by placing your feet together at the top of your mat (affiliate link) and concentrate on taking steady breaths.
2. Forward Fold (Uttanasana): Exhale, bend forward at the hips, and bring your hands to the mat. Allow for a slight bend in your knees.
3. Plank Pose: Breathe in and step or leap back to a plank position, keeping your wrists under your shoulders and your core active.
4. Chaturanga Dandasana: Exhale, then bend your elbows to come into a low push-up position.
5. Upward-Facing Dog (Urdhva Mukha Svanasana): Take a breath, raise your chest, uncurl your toes, and extend your arms while keeping your palms flat on the mat.
6. Downward-Facing Dog (Adho Mukha Svanasana): Breathe out, raise your hips, and then push yourself back into the downward-facing dog pose.
Viper Press
An overhead press and a twisting motion are combined in the dynamic viper press exercise to work multiple muscle groups and improve core stability. This is an exercise that increases functional strength and mobility using a specialized fitness tool such as the Viper.
Instructions:
1. Starting Position: Place the Viper at chest level in a neutral grip while standing with your feet shoulder-width apart.
2. Overhead Press: While keeping your core steady, press the Viper overhead, extending your arms to their maximum length.
3. Twisting Motion: To activate your obliques, rotate your torso to one side as you press the Viper overhead.
4. Return to Center: Realign your torso and bring the Viper back to your chest.
5. Repeat on the Other Side: With each repetition, switch up how you twist.
V-Sit Hold
A difficult exercise that works the rectus abdominis and hip flexors is the V-sit hold. This static pose is a great complement to your core workout routine because it calls for strength and balance.
Instructions:
1. Beginning Position: Sit on the ground with your arms extended forward and your legs spread wide apart.
2. Lift Torso and Legs: Raise your upper body and legs off the ground at the same time, maintaining a straight back and a V-shaped upper body.
3. Engage Core: To prevent excessive spinal arching or rounding, tighten your abdominal muscles to stabilize the posture.
4. Hold and Breathe: For a predetermined amount of time, hold the V-sit position while concentrating on controlled breathing and proper form.
Vertical Leg Press
An adaptation of the standard leg press that concentrates on the muscles of the legs and glutes is the vertical leg press. The range of motion offered by this machine variation differs from that of the conventional horizontal leg press.
Instructions:
1. Machine Set-Up: Make sure your knees are at a 90-degree angle, and adjust the footplate and seat so that your lower back is comfortably aligned on the machine.
2. Foot Positioning: Ensure that your feet are level and centered on the footplate by placing them shoulder-width apart.
3. Grip Handles: For support and stability, grab the handles on either side of the machine.
4. Pressing Movement: Lift the weight stack vertically by pushing through your heels and extending your legs.
5. Controlled Descent: Lower the weight stack back down while maintaining muscular contractions throughout.
V-Grip Pulldown
An efficient exercise for strengthening the latissimus dorsi in the upper back is the V-grip pulldown. This version of the lat pulldown is executed with a cable machine's V-shaped attachment.
Instructions:
1. Set-Up: Fasten a V-shaped handle to the top pulley of the cable machine. Take a seat and secure the tops of your legs under the knee pads.
2. Grip and Position: Grip the V-handle with your palms facing each other. Maintain a straight back, and keep your chest high and shoulders down while sitting.
3. Pulling Motion: Using your elbows as a guide, pull the handle down toward your chest. During the exercise, keep your back straight and contract your lats.
4. Squeeze and Control: Squeeze your shoulder blades together for a brief period of time at the bottom of the movement, then gradually raise the handle back to starting.
Viper Curls
Viper curls are a fun and exciting exercise that incorporates core activation into a twisting motion that combines classic bicep curls. Using a Viper or other similar tool increases resistance and works several muscle groups at once.
Instructions:
1. Setup: Hold the Viper or similar tool with an underhand grip while standing with your feet shoulder-width apart and your arms outstretched.
2. Bicep Curl: Complete a standard bicep curl, keeping your upper arms still and bringing the viper towards your shoulders by bending your elbows.
3. Twisting Motion: Using your core, rotate your torso to one side as you curl to add a twisting motion.
4. Return to Center: As you make your way back to the center, lower the Viper once more.
5. Repeat: To ensure a smooth and controlled movement, switch up the twisting motion with each repetition.
Volleyball Jumps
Volleyball jumps are high-intensity workouts created to improve leg strength, agility, and vertical leap — all essential skills for success in the game of volleyball. These leaps imitate the forceful motions needed for volleyball spiking, blocking, and digging. Include volleyball jumps in your training regimen to increase your vertical leap and improve your skills on the court.
Instructions:
1. Starting Position: Assume a volleyball-ready stance by standing with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides.
2. Jump: Lean forward, swing your arms back, and launch yourself skyward with a forceful leap while reaching your arms overhead.
3. Landing: As you prepare to move into the next jump or volleyball move, land gently on the balls of your feet with your knees slightly bent.
4. Include Lateral Jumps: To improve overall agility on the volleyball court, incorporate lateral jumps to imitate side-to-side movements.
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.
