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ByVerywell Shape
Welcome to a compilation of five vital exercises that begin with the letter “V.” These exercises are designed to target various muscle groups and enhance overall fitness.
Whether you’re a fitness enthusiast or a beginner, incorporating these exercises into your workout routine will provide you with a balanced and effective workout. Let’s dive into the world of vital exercises that start with V!
1. V-Ups
How To: V-Ups are an excellent core exercise that targets the upper and lower abs. Lie on your back with your legs extended and your arms straight above your head. Simultaneously lift your upper body and legs off the ground, forming a “V” shape with your body.
Reach towards your toes with your hands, engaging your core throughout the movement. Lower your upper body and legs back down with control.
Intensity Level: V-Ups are suitable for intermediate to advanced fitness levels, as they require core strength and control.
Muscles Worked: V-Ups primarily target the upper and lower abs, with engagement of the hip flexors.
Average Calorie Burn: A 15-minute session of V-Ups can burn approximately 50 to 70 calories.
2. Vertical Leg Crunches
How To: Vertical leg crunches are another effective exercise for targeting the abdominal muscles. Lie on your back with your legs extended towards the ceiling, perpendicular to the floor. Place your hands behind your head to support your neck.
Lift your upper body off the ground, reaching towards your toes with your hands. Lower your upper body back down with control, keeping your legs lifted throughout the movement.
Intensity Level: Vertical leg crunches are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions.
Muscles Worked: Vertical leg crunches primarily target the upper and lower abs.
Average Calorie Burn: A 15-minute session of vertical leg crunches can burn approximately 50 to 70 calories.
3. Vinyasa Flow Yoga
How To: Vinyasa flow yoga is a dynamic and fluid style of yoga that incorporates movement and breath. It consists of a series of poses that flow seamlessly from one to the next.
A typical Vinyasa flow class may include sun salutations, standing poses, balancing poses, inversions, and floor poses. The practice engages the entire body and provides a blend of strength, flexibility, and mindfulness.
Intensity Level: Vinyasa flow yoga is suitable for all fitness levels, as practitioners can modify poses and pace to match their abilities.
Muscles Worked: Vinyasa flow yoga engages various muscle groups, including the core, arms, legs, and back. It also promotes flexibility and balance.
Average Calorie Burn: The calorie burn during Vinyasa flow yoga can vary based on the intensity and duration of the practice. On average, a 15-minute session of Vinyasa flow yoga can burn approximately 70 to 100 calories.
4. Variations of Squats
How To: Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core. There are several variations of squats, each with its unique benefits.
- Sumo Squats: Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward. Lower your body by bending your knees, keeping your chest lifted. Squat as low as you can comfortably, then push through your heels to return to the starting position.
- Jump Squats: Perform a regular squat, but as you come up, explode off the ground and jump into the air. Land softly and immediately go into the next squat.
- Single-Leg Squats (Pistol Squats): Stand on one leg with the other leg extended in front of you. Lower your body into a squat position on one leg, keeping your chest lifted and your back straight. Use your supporting leg to push back up to the starting position.
Intensity Level: Squat variations are suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the squat and the number of repetitions.
Muscles Worked: Squat variations primarily target the quadriceps, hamstrings, glutes, and core. Jump squats also provide a cardiovascular component.
Average Calorie Burn: A 15-minute session of squat variations can burn approximately 100 to 150 calories.
5. Vertical Chest Press
How To: The vertical chest press is a resistance exercise that targets the chest, shoulders, and triceps. Stand with your feet shoulder-width apart and hold dumbbells or resistance bands in each hand.
Start with your elbows bent and your hands at shoulder height, palms facing forward. Push the dumbbells or bands upwards until your arms are fully extended. Lower the weights back down with control.
Intensity Level: The vertical chest press is suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and the number of repetitions.
Muscles Worked: The vertical chest press primarily targets the chest (pectoral muscles), shoulders (deltoids), and triceps.
Average Calorie Burn: A 15-minute session of the vertical chest press can burn approximately 50 to 70 calories.
Conclusion
Incorporating these five vital exercises that start with the letter “V” into your fitness routine will enhance your overall strength, flexibility, and endurance. From core-strengthening exercises like V-Ups and vertical leg crunches to the fluidity and mindfulness of Vinyasa flow yoga, these activities offer a well-rounded approach to achieving a healthier and fitter body.
Don’t forget to warm up before each session and focus on maintaining proper form during each exercise to prevent injuries.
Whether you’re a beginner or an experienced fitness enthusiast, these exercises will elevate your routine and contribute to a healthier, stronger you.
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