7 Exercises that start with M (How to, Muscles Worked, Calorie Burn)
Whether you’re a fitness enthusiast or just starting, incorporating a diverse set of exercises into your routine can bring a sense of excitement and challenge. If you’re looking for exercises that start with the letter “M,” you’re in right page.
Mountain Climbers
How To: Mountain climbers are a dynamic and effective full-body exercise that engages the core, shoulders, and legs. Start in a plank position with your hands directly under your shoulders and your body in a straight line. Alternate bringing your knees towards your chest in a running motion while keeping your core engaged and your hips stable.
Intensity Level: Mountain climbers are suitable for all fitness levels and can be adjusted by controlling the speed and intensity of the exercise. Beginners can start with a slower pace and gradually increase the tempo as they build stamina.
Muscles Worked: Mountain climbers primarily target the core, shoulders, and hip flexors, while also providing cardiovascular benefits.
Average Calorie Burn: A 15-minute session of mountain climbers can burn approximately 100 to 150 calories.
Medicine Ball Slams
How To: Medicine ball slams are a powerful exercise that targets the entire body while improving coordination and explosiveness. Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Lift the ball overhead and then forcefully slam it down to the ground. Catch the ball on the rebound and repeat the movement.
Intensity Level: Medicine ball slams are suitable for intermediate to advanced fitness levels. Beginners can start with a lighter medicine ball and focus on mastering the proper form before progressing to heavier weights.
Muscles Worked: Medicine ball slams primarily target the core, shoulders, and upper back, while also engaging the legs and glutes.
Average Calorie Burn: A 15-minute session of medicine ball slams can burn approximately 150 to 200 calories.
Mountain Pose (Tadasana)
How To: Mountain pose is a foundational yoga pose that promotes balance, stability, and mindfulness. Stand with your feet together and your arms at your sides. Press your feet firmly into the ground, lengthen your spine, and engage your core. Relax your shoulders and hold the pose, focusing on deep, steady breaths.
Intensity Level: Mountain pose is a low-intensity yoga pose suitable for all fitness levels.
Muscles Worked: Mountain pose primarily focuses on improving posture and body alignment.
Average Calorie Burn: Mountain pose is a static and calming exercise that may not significantly contribute to calorie burn. However, it plays a vital role in centering the mind and body.
Modified Push-Ups
How To: Modified push-ups, also known as knee push-ups, are a variation of the traditional push-up that helps build upper body strength. Start in a plank position with your hands directly under your shoulders and your knees on the ground. Lower your chest towards the floor by bending your elbows, and then push back up to the starting position.
Intensity Level: Modified push-ups are suitable for beginners or individuals working on building upper body strength. The exercise can be adjusted by controlling the depth of the push-up.
Muscles Worked: Modified push-ups primarily target the chest, shoulders, and triceps.
Average Calorie Burn: A 15-minute session of modified push-ups can burn approximately 50 to 70 calories.
Mason Twist
How To: Mason twist is an effective exercise for targeting the obliques (side abdominal muscles). Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly to engage your core and lift your feet off the ground. Hold your hands together in front of you and twist your torso to the right, then to the left, tapping the ground on each side.
Intensity Level: Mason twist is suitable for all fitness levels and can be modified by adjusting the intensity of the twists.
Muscles Worked: Mason twist primarily targets the obliques, with engagement of the core and hip flexors.
Average Calorie Burn: A 15-minute session of mason twists can burn approximately 70 to 100 calories.
Monkey Bars (Monkey Bar Swing)
How To: Monkey bars, or monkey bar swings, are a playful and challenging exercise that improves grip strength and upper body coordination. Find a set of monkey bars or a sturdy overhead bar. Hang from the bar with your palms facing away from your body. Swing your body forward and backward, maintaining control and using your core and upper body strength to keep the motion controlled.
Intensity Level: Monkey bar swings are a high-intensity exercise suitable for individuals with sufficient upper body strength. Beginners can start with shorter swings and gradually increase the range of motion as they progress.
Muscles Worked: Monkey bar swings primarily target the upper body, including the shoulders, back, and arms.
Average Calorie Burn: A 15-minute session of monkey bar swings can burn approximately 100 to 150 calories.
Modified Burpees
How To: Modified burpees are a beginner-friendly version of the traditional burpee that provides a full-body workout. Start by standing with your feet shoulder-width apart. Lower your body into a squat position and place your hands on the ground. Step one foot back at a time into a plank position, keeping your core engaged. Step one foot forward at a time to return to the squat position, and then stand up.
Intensity Level: Modified burpees are suitable for beginners or those looking for a lower-impact variation of the exercise. The intensity can be adjusted by controlling the speed and number of repetitions.
Muscles Worked: Modified burpees target the core, shoulders, chest, and legs.
Average Calorie Burn: A 15-minute session of modified burpees can burn approximately 100 to 150 calories.
Conclusion
Exercises that start with the letter “M” into your fitness routine can add excitement and variety to your workouts. From dynamic exercises like mountain climbers and medicine ball slams to mindful movements like mountain pose and mason twists, these exercises offer a well-rounded approach to improving overall strength, cardiovascular fitness, and flexibility.
