5 Exercises that start with O (How to, Muscles Worked, Calorie Burn)
If you’re looking for a set of outstanding exercises that start with the letter “O,” you’ve come to the right place! Whether you’re a fitness enthusiast or a beginner, incorporating these exercises will add variety and excitement to your workouts.
Overhead Press (Shoulder Press)
How To: The overhead press, also known as the shoulder press, is a fantastic compound exercise that targets the shoulders, triceps, and upper back.
Start by standing with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height with your palms facing forward.
Press the weight directly overhead, fully extending your arms, and then lower it back down to shoulder height.
Intensity Level: The overhead press is suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and repetitions.
Muscles Worked: The overhead press primarily targets the shoulders (deltoids), with secondary engagement of the triceps and upper back.
Average Calorie Burn: A 15-minute session of overhead presses can burn approximately 100 to 150 calories.
Oblique Crunches
How To: Oblique crunches are a core-strengthening exercise that targets the obliques, the muscles on the sides of your abdomen.
Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, elbows pointing outward.
Lift your head, shoulders, and upper back off the ground, and twist your torso to bring your right elbow towards your left knee. Lower back down and repeat on the other side.
Intensity Level: Oblique crunches are suitable for all fitness levels and can be adjusted by controlling the number of repetitions.
Muscles Worked: Oblique crunches primarily target the obliques, with engagement of the rectus abdominis (front abdominal muscles).
Average Calorie Burn: A 15-minute session of oblique crunches can burn approximately 50 to 70 calories.
One-Legged Deadlift
How To: The one-legged deadlift is a balance and stability exercise that targets the hamstrings, glutes, and lower back.
Stand with your feet together and lift one leg slightly off the ground, keeping it straight.
Hinge at your hips and lower your upper body towards the ground while extending your lifted leg backward for balance.
Keep your back flat and engage your core as you lower and lift back up.
Intensity Level: The one-legged deadlift is suitable for intermediate to advanced fitness levels. Beginners can practice with a chair or support for balance.
Muscles Worked: The one-legged deadlift primarily targets the hamstrings, glutes, and lower back, with engagement of the core for stability.
Average Calorie Burn: A 15-minute session of one-legged deadlifts can burn approximately 100 to 150 calories.
Overhead Triceps Extensions
How To: Overhead triceps extensions are an excellent exercise for isolating the triceps, the muscles on the back of the upper arms.
Stand with your feet shoulder-width apart and hold a dumbbell or kettlebell with both hands overhead.
Lower the weight behind your head by bending your elbows, and then extend your arms to raise it back up.
Intensity Level: Overhead triceps extensions are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and repetitions.
Muscles Worked: Overhead triceps extensions primarily target the triceps, with engagement of the shoulders and upper back.
Average Calorie Burn: A 15-minute session of overhead triceps extensions can burn approximately 50 to 70 calories.
Conclusion
From compound movements like overhead presses and one-legged deadlifts to core-strengthening exercises like oblique crunches and planks, these activities offer a well-rounded approach to improving overall strength, stability, and body awareness.
