9 Exercises that start with P (How to, Muscles Worked, Calorie Burn) | Verywell Shape (2024)

If you’re seeking a diverse set of powerful exercises that start with the letter “P,” you’re in for a treat! In this comprehensive guide, we’ll explore nine exceptional exercises that will challenge your body and elevate your fitness routine. Whether you’re a fitness enthusiast or just starting, incorporating these exercises will add variety and excitement to your workouts.

1. Push-Ups

How To: Push-ups are a fundamental bodyweight exercise that targets the chest, shoulders, triceps, and core. Begin in a plank position with your hands directly under your shoulders and your body in a straight line. Lower your chest towards the ground by bending your elbows, and then push back up to the starting position.

Intensity Level: Push-ups are suitable for all fitness levels, and the intensity can be adjusted by modifying the position of your hands and feet.

Muscles Worked: Push-ups primarily target the chest (pectoral muscles), shoulders (deltoids), and triceps, with engagement of the core.

Average Calorie Burn: A 15-minute session of push-ups can burn approximately 70 to 100 calories.

2. Plie Squats

How To: Plie squats, also known as sumo squats, are excellent for targeting the inner thighs, quadriceps, and glutes. Stand with your feet wider than shoulder-width apart, toes turned outward.

Lower your body into a squat position by bending your knees and pushing your hips back. Keep your back straight and chest up. Return to the starting position by pushing through your heels.

Intensity Level: Plie squats are suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the squat.

Muscles Worked: Plie squats primarily target the inner thighs (adductors), quadriceps, and glutes, with secondary engagement of the calves and core.

Average Calorie Burn: A 15-minute session of plie squats can burn approximately 100 to 150 calories.

3. Pull-Throughs

How To: Pull-throughs are a great exercise for targeting the glutes, hamstrings, and lower back. Stand with your feet shoulder-width apart and hold a kettlebell or dumbbell between your legs. Hinge at your hips and lower the weight between your legs.

Thrust your hips forward, squeezing your glutes, and swing the weight up to shoulder height. Lower the weight back down between your legs.

Intensity Level: Pull-throughs are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and repetitions.

Muscles Worked: Pull-throughs primarily target the glutes and hamstrings, with engagement of the lower back and core.

Average Calorie Burn: A 15-minute session of pull-throughs can burn approximately 100 to 150 calories.

4. Plank Jacks

How To: Plank jacks are a dynamic variation of the plank exercise that provides a full-body workout, targeting the core, shoulders, and legs.

Start in a plank position with your hands directly under your shoulders and your feet together. Jump your feet out to the sides and then back together while maintaining a stable plank position.

Intensity Level: Plank jacks are suitable for all fitness levels, and the intensity can be adjusted by controlling the speed and number of repetitions.

Muscles Worked: Plank jacks primarily target the core, shoulders, and hip muscles, with engagement of the legs.

Average Calorie Burn: A 15-minute session of plank jacks can burn approximately 100 to 150 calories.

5. Pike Push-Ups

How To: Pike push-ups are an advanced bodyweight exercise that targets the shoulders, triceps, and core. Start in a plank position with your hands directly under your shoulders and your hips lifted towards the ceiling to form an inverted V shape.

Lower your head towards the ground by bending your elbows, and then push back up to the starting position.

Intensity Level: Pike push-ups are an advanced exercise that requires sufficient upper body strength and shoulder mobility. Beginners can practice with their hands elevated on a bench or yoga blocks.

Muscles Worked: Pike push-ups primarily target the shoulders (deltoids), triceps, and upper back, with engagement of the core.

Average Calorie Burn: A 15-minute session of pike push-ups can burn approximately 70 to 100 calories.

6. Plyometric Lunges

How To: Plyometric lunges are a high-intensity exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves.

Start in a lunge position with one leg forward and the other leg extended backward. Jump up explosively and switch legs in mid-air, landing in a lunge position with the opposite leg forward. Continue alternating legs with a hopping motion.

Intensity Level: Plyometric lunges are suitable for intermediate to advanced fitness levels, as they involve jumping and require coordination.

Muscles Worked: Plyometric lunges primarily target the quadriceps, hamstrings, glutes, and calves.

Average Calorie Burn: A 15-minute session of plyometric lunges can burn approximately 150 to 200 calories.

7. Prone Back Extensions (Superman)

How To: Prone back extensions, also known as the Superman exercise, focus on the muscles of the lower back and glutes. Lie face down with your arms extended in front of you and your legs straight.

Lift your arms and legs off the ground simultaneously, squeezing your glutes and lower back muscles. Hold the position for a few seconds, then lower back down.

Intensity Level: Prone back extensions are suitable for all fitness levels, and the intensity can be adjusted by controlling the duration of the hold.

Muscles Worked: Prone back extensions primarily target the lower back (erector spinae) and glutes, with engagement of the hamstrings.

Average Calorie Burn: A 15-minute session of prone back extensions can burn approximately 50 to 70 calories.

8. Pistol Squats

How To: Pistol squats are an advanced single-leg squat variation that targets the quadriceps, hamstrings, glutes, and core. Begin by standing on one leg with your arms extended in front of you for balance.

Lower your body down into a squat position on one leg, keeping the other leg straight and lifted in front of you. Push through the heel of your standing leg to return to the starting position.

Intensity Level: Pistol squats are an advanced exercise that requires significant lower body strength and balance. Beginners can practice with a support or perform partial pistol squats.

Muscles Worked: Pistol squats primarily target the quadriceps, hamstrings, glutes, and core.

Average Calorie Burn: A 15-minute session of pistol squats can burn approximately 100 to 150 calories.

9. Parallel Bar Dips

How To: Parallel bar dips are a bodyweight exercise that targets the chest, shoulders, and triceps. Begin by holding onto parallel bars with your arms straight and your feet off the ground. Lower your body by bending your elbows and keeping them close to your sides. Push back up to the starting position.

Intensity Level: Parallel bar dips are suitable for intermediate to advanced fitness levels. Beginners can start with assisted dips using resistance bands or a dip machine.

Muscles Worked: Parallel bar dips primarily target the chest (pectoral muscles), triceps, and shoulders.

Average Calorie Burn: A 15-minute session of parallel bar dips can burn approximately 100 to 150 calories.

Conclusion

Incorporating these nine powerful exercises that start with the letter “P” into your fitness routine can add variety and challenge to your workouts. From bodyweight movements like push-ups and plank jacks to compound exercises like plie squats and pull-throughs, these activities offer a well-rounded approach to improving overall strength, stability, and body awareness.