7 Exercises that start with N (How to, Muscles Worked, Calorie Burn)
Are you ready to take your fitness routine to the next level with exercises that start with the letter “N”? In this comprehensive guide, we’ll explore seven nifty exercises that will challenge your body and elevate your workouts.
Whether you’re a fitness enthusiast or just starting, incorporating these exercises will add variety and excitement to your routine.
We will delve into the proper techniques for each exercise, evaluate their intensity levels, analyze the muscles they work, and estimate the average calorie burn associated with each activity.
So, let’s dive into the world of nifty exercises that begin with N!
Nordic Hamstring Curls
How To: Nordic hamstring curls are a powerful exercise that targets the hamstrings, an essential muscle group for lower body strength and knee stability.
Kneel on a soft surface with your feet secured by a partner or under a sturdy object.
Slowly lower your upper body towards the ground while maintaining a straight line from your knees to your head. Use your hamstrings to control the descent and push back up to the starting position.
Intensity Level: Nordic hamstring curls are an advanced exercise that requires strong hamstring muscles. Beginners can start with eccentric curls, where they lower themselves to the ground in a controlled manner and use their hands to push back up.
Muscles Worked: Nordic hamstring curls primarily target the hamstrings, with engagement of the glutes and lower back.
Average Calorie Burn: A 15-minute session of Nordic hamstring curls can burn approximately 100 to 150 calories.
Narrow Grip Bench Press
How To: The narrow grip bench press is a variation of the traditional bench press that emphasizes the triceps.
Lie on a bench with your feet flat on the ground and grip the barbell with your hands closer than shoulder-width apart.
Lower the barbell towards your chest while keeping your elbows close to your body. Push the barbell back up to the starting position, fully extending your arms.
Intensity Level: The narrow grip bench press is suitable for intermediate to advanced fitness levels. Beginners can start with a lighter weight and focus on mastering the proper form before progressing to heavier loads.
Muscles Worked: The narrow grip bench press primarily targets the triceps, with secondary engagement of the chest and shoulders.
Average Calorie Burn: A 15-minute session of narrow grip bench press can burn approximately 100 to 150 calories.
Nose to Wall Handstand
How To: The nose to wall handstand is an advanced bodyweight exercise that challenges your upper body and core strength, as well as balance. Begin facing a wall and place your hands on the ground, shoulder-width apart, a few inches away from the wall.
Kick up into a handstand position with your heels resting against the wall and your body in a straight line. Slowly bring your nose towards the wall, and then push back up to the starting position.
Intensity Level: The nose to wall handstand is an advanced exercise that requires significant upper body strength and balance. Beginners should practice regular handstands against a wall or seek assistance from a spotter.
Muscles Worked: The nose to wall handstand primarily targets the shoulders, triceps, core, and back.
Average Calorie Burn: A 15-minute session of nose to wall handstand practice can burn approximately 50 to 70 calories.
Narrow Squat
How To: The narrow squat is a variation of the traditional squat that places more emphasis on the quads and inner thighs. Stand with your feet close together, about hip-width apart.
Keep your chest up and core engaged as you lower your body into a squat position, pushing your hips back and bending your knees.
Ensure your knees track over your toes and avoid rounding your lower back. Push through your heels to return to the starting position.
Intensity Level: The narrow squat is suitable for all fitness levels. Beginners can start with bodyweight squats and gradually add resistance as they become more comfortable with the movement.
Muscles Worked: The narrow squat primarily targets the quadriceps, with secondary engagement of the glutes and hamstrings.
Average Calorie Burn: A 15-minute session of narrow squats can burn approximately 100 to 150 calories.
Negative Pull-Ups
How To: Negative pull-ups are a valuable exercise for building strength in the back, shoulders, and arms. Start by jumping or using a chair to get your chin above the pull-up bar.
Slowly lower yourself down to a dead hang position, controlling the descent as much as possible.
Use a chair or your feet on the ground to return to the starting position and repeat.
Intensity Level: Negative pull-ups are suitable for all fitness levels. Beginners can use a chair or band assistance to help with the initial pull-up to focus on the negative portion of the exercise.
Muscles Worked: Negative pull-ups primarily target the latissimus dorsi (lats) and biceps, with engagement of the shoulders and upper back.
Average Calorie Burn: A 15-minute session of negative pull-ups can burn approximately 70 to 100 calories.
Narrow Stance Deadlift
How To: The narrow stance deadlift is a variation of the traditional deadlift that places more emphasis on the quads and inner thighs.
Stand with your feet close together, about hip-width apart or narrower. Grip the barbell with your hands just outside your knees.
Keep your back flat and chest up as you lift the barbell off the ground by extending your hips and knees. Lower the barbell back to the ground with control.
Intensity Level: The narrow stance deadlift is suitable for intermediate to advanced fitness levels. Beginners can start with lighter weights and focus on mastering the proper form.
Muscles Worked: The narrow stance deadlift primarily targets the quadriceps, hamstrings, and glutes, with secondary engagement of the lower back and core.
Average Calorie Burn: A 15-minute session of narrow stance deadlifts can burn approximately 100 to 150 calories.
Neck Bridges
How To: Neck bridges are an advanced bodyweight exercise that strengthens the neck and upper back muscles. Lie on your back with your knees bent and feet flat on the ground.
Place your hands by your ears and lift your hips and upper body off the ground.
Gently tuck your chin towards your chest, engaging the neck muscles. Hold the bridge position for a few seconds, then lower back down to the ground.
Intensity Level: Neck bridges are an advanced exercise that requires caution and proper form. Beginners should avoid this exercise until they have developed sufficient neck strength and stability.
Muscles Worked: Neck bridges primarily target the neck muscles, with engagement of the upper back and core.
Average Calorie Burn: A 15-minute session of neck bridges can burn approximately 50 to 70 calories.
Conclusion
Incorporating these seven nifty exercises that start with the letter “N” into your fitness routine can add excitement and challenge to your workouts. From powerful moves like Nordic hamstring curls and nose to wall handstands to targeted exercises like narrow grip bench press and neck bridges, these activities offer a well-rounded approach to improving overall strength, stability, and body awareness.
