9 Exercises That Start With X

Maybe you’re feeling stuck in a rut, hitting plateaus with the same old exercises, or just looking for something fresh to spice up your routine.

It’s time to zero in on “X” – an overlooked letter that marks the spot for some exciting workouts.

Did you know that X-marked exercises not only break monotony but also target various muscle groups with dynamic movements?

That’s right, these unique moves blend strength and agility, offering a refreshing twist on conventional training methods.

Each exercise promises to challenge your body and deliver tangible fitness benefits.

Let’s explore this extraordinary lineup and unlock new levels of physical prowess.

1. X Crunches

Ready to spice up your core workouts? “X Crunches” may be just what you need!

This exercise targets your main abdominal muscle, the rectus abdominis, commonly known as the six-pack muscle, while also hitting those obliques.

How to do it:

• Begin by laying flat on your back with your arms and legs spread out, forming an “X” shape on the floor.
• Flex your abdominal muscles as you lift your right hand and left foot simultaneously, aiming to touch them at the midpoint above your body.
• Lower back down slowly to the starting position while maintaining control.
• Repeat the motion, this time lifting your left hand and right foot to meet above you.
• Focus on exhaling as you lift and inhaling as you return to the start position for better core engagement.
• Aim for 2 to 3 sets of 12 to 15 repetitions each, ensuring quality of movement over quantity.

Muscles Worked

The X Crunch primarily targets the rectus abdominis. This is the standout muscle that can give you that coveted six-pack with time and dedication.

It also engages your obliques, which are crucial for rotational strength and a tapered waist.

2. X Jumps

Let’s jump right into X jumps – an exciting plyometric exercise that targets your whole body, especially the quadriceps, and amps up your cardio routine for better agility.

How to do it:

• Stand with your feet shoulder-width apart.
• Squat down slightly to initiate the jump.
• Explode upwards into a jump, extending your body.
• As you jump, cross your arms and legs, forming an ‘X’ midair.
• Land softly back into the squat position to complete one rep.
• Repeat the movement, maintaining a rhythmic pace.

Muscles Worked

X jumps intensively engage your quadriceps, hamstrings, glutes, calves, and core muscles. This compound movement ensures a full-body workout, activating various muscle groups for a comprehensive exercise.

3. X Body Curls

Unlock new levels of arm strength and endurance with the dynamic X Body Curls, an exercise that targets your biceps and forearms while engaging your core for improved stability.

Let’s embark on perfecting this curl variation that can switch up your arm day routine.

How to do it:

• Stand with your feet shoulder-width apart with a dumbbell in each hand.
• Rotate your wrists so that your palms face forward.
• Lift one dumbbell across your body towards the opposite shoulder, keeping your elbow close to your torso.
• As you lift, twist your torso slightly towards the arm that’s curling for that extra core engagement.
• Lower the dumbbell slowly back to the starting position and repeat with the opposite arm, creating an “X” as the dumbbells cross over.
• Keep alternating arms for the desired number of reps.

Muscles Worked

• Biceps Brachii: The star of the show, your biceps work hard to flex the elbow during the curl.
• Forearms: Your forearms come into play stabilizing the weight and maintaining a strong grip.
• Core Muscles: Engaging your core helps with balance and adds a sneaky ab workout to your routine.

4. X Band Walk

If you’re looking to target your glutes and core stability, the X band walk is a fantastic resistance band exercise.

This core exercise enhances lateral movement, requires minimal equipment, and can significantly boost lower body strength.

How to do it:

• Stand on a resistance band with your feet shoulder-width apart, gripping the ends of the band with opposite hands so it forms an ‘X’ in front of you.
• Begin with a quarter squat to engage the glutes and maintain this position throughout the exercise.
• Take a slow, lateral step to the right, keeping tension in the band, then follow with your left foot to return to shoulder-width apart.
• Continue for several steps in one direction and then switch to the left, ensuring your movements are controlled and your hips stable.

Muscles Worked

The X band walk primarily targets the glutes, including the gluteus maximus, medius, and minimus. It also activates the hip adductors and core muscles

By maintaining tension in the band and a semi-squat position, these muscle groups work continuously, promoting muscle endurance and functional stability.

5. X Raises

Before diving into the X Raises, it’s important to know that this exercise is an upper-body gem.

It’s targeting several key muscles like your deltoids and rhomboids, and bringing with it a host of benefits to boost your strength and improve your posture.

Let’s break down the X Raises and see how they can become a standout part of your fitness routine.

How to do it:

• Stand with your feet shoulder-width apart, holding a weight in each hand at thigh level.
• With a slight bend in your knees, hinge forward at the waist, keeping your back flat.
• Extend your arms out to the sides and lift them to form an “X” with your body, keeping the weights at shoulder height.
• Engage your core, squeeze your shoulder blades together, and hold the position for a second.
• Lower the weights back to starting position in a controlled manner.
• Repeat for the desired number of reps.

Muscles Worked

• Deltoids: The shoulder muscles are the prime movers in this exercise.
• Trapezius: Upper back muscles that add to the scapular retraction.
• Rhomboids: These muscles between the shoulder blades get a good workout, aiding in the postural benefit of the exercise.
• Core: To stabilize your body during the motion, your core muscles are consistently engaged.

Each raise is a comprehensive workout for your upper body and core, ensuring your shoulders and back are not only getting stronger but also helping you stand a bit taller.

6. X Plank

The X Plank is a powerful variation of the classic plank exercise that amps up the intensity and engagement across your core.

You’ll target more than your abs — expect a workout that challenges your shoulders, chest, and back too.

How to do it:

• Begin in a standard plank position with your forearms on the ground and your body forming a straight line from head to heels.
• Now, spread your legs and arms outward, forming an ‘X’ shape with your body. Keep your legs and arms wide enough to challenge your balance but not too wide as to strain your muscles.
• Ensure your torso remains rigid and your body stays as flat and stable as a board. Don’t let your hips sag or pike up.
• Hold this position, maintaining tightness in your core, for the desired time before returning to the starting plank position.

Muscles Worked

The X plank works the entire core, which includes muscles in your abdomen, lower back, and hips.

It also recruits the chest, shoulders, and back muscles, providing a more comprehensive upper body workout than the traditional plank.

7. X-Man Crunch

Looking to spice up your ab routine and hit those core muscles from every angle?

The X-Man Crunch is a dynamic move targeting the rectus abdominis and obliques while also engaging the hip flexors.

How to do it:

• Start by lying flat on your back on a yoga mat or comfortable surface, with your legs and arms spread out in an ‘X’ shape.
• Engage your core muscles as you lift both shoulders and legs off the ground, aiming to bring your hands towards your feet.
• As you rise, focus on exhaling and contracting those abdominal muscles to maximize muscle activation.
• Your body should form a shallow “V” shape at the top of the movement, with only your lower back and hips touching the floor.
• Slowly lower yourself back down to the starting position while inhaling. It’s crucial to control this part of the movement to keep tension on the abs.
• Repeat this movement for several repetitions. Beginners can aim for sets of 10 reps, gradually increasing as strength improves.

Muscles Worked

The X-Man Crunch specifically works the rectus abdominis, the obliques, and hip flexors. This exercise challenges the entire abdominal region for a comprehensive core workout.

8. X Sit-Ups

X sit-ups are a dynamic core exercise that challenges your abdominal muscles and enhances your overall stability. Incorporating this movement into your routine can improve both your strength and flexibility.

How to do it:

• Lie down on your back and extend your arms overhead in an ‘X’ formation.
• Bend your knees slightly to maintain a stable position.
• Exhale and lift your upper body and feet simultaneously.
• Touch your hands to your toes, maintaining the ‘X’ shape.
• Inhale as you slowly return to the starting position.
• Repeat for your desired number of reps.
• Pro Tip: Imagine drawing an ‘X’ in the air with each rep—this visual can help maintain form!

Muscles Worked

The X sit-up primarily targets your rectus abdominis, which is the front sheath of your abs. Plus, it gives a good burn to your obliques, those muscles on the sides of your waist, and your hip flexors.

9. X-Body Mountain Climbers

X-body mountain climbers are an effective exercise that not only amps up your cardiovascular fitness but also engages your full core and hones your agility.

Let’s get right into how you can incorporate this dynamic move into your routine, shall we?

How to do it:

• Start in a Plank Position: Place your hands on the ground, shoulder-width apart. Extend your legs back so you’re on the balls of your feet, creating a straight line from head to heels.
• Engage Your Core: Tighten your abdominal muscles to keep your body stable and prevent your hips from sagging.
• Cross-Climb: Lift your right foot off the ground and bring your right knee toward your left elbow. Then, return to the starting position.
• Alternate: Lift your left foot and bring your left knee toward your right elbow. Alternate these movements with each repetition.

Muscles Worked

You’re not just moving your body; you’re targeting multiple muscle groups with X-body mountain climbers. Here’s the lowdown:

• Core: Embrace the burn! Your abs are working overtime to stabilize your body.
• Chest: Your pecs are getting in on the action, helping to support your upper body.
• Shoulders & Triceps: These arm muscles are key players, keeping you steady as you climb.
• Legs: Feel your quads, hamstrings, and calves engaging as you move your legs.

Conclusion

Spicing up your fitness journey with exercises that start with ‘X’ isn’t just a fun alphabetical challenge—it can have real benefits.

These movements enhance not only strength and cardiovascular health but also flexibility and mobility. You’ve learned nine innovative exercises that can help intermediate and advanced enthusiasts expand their workout plans.

Remember, alongside exercise, a balanced diet and adequate rest are crucial for holistic well-being.

Have you tried integrating an ‘X’ move into your routine yet? They can be a vibrant addition to break the monotony and push your limits.