As we continue on our alphabetic fitness journey, we find a variety of exercises that start with the letter “D” that engage the entire body.
One thing that you may notice most of these exercises have in common is that all but one are traditionally done without the use of weights (though you can certainly implement some type of resistance in advanced variations. Did you know that even deadlifts can be done without the use of weights if you so chose?)
Which means that no matter where you are, with just a little bit of space and some creative thinking, you can get in a full body workout!
So let’s jump right into a list of exercises that start with the letter D.
Some of the best exercises that start with the letter D are:
- Downward dog
- Deadbugs
- Deadlift
- Dragon flags
- Donkey kicks
- Dips
(For the sake of brevity, we’ve left out anything starting with Decline or Dumbbell — otherwise we’d be here all day! Movements like the decline bench press or anything with dumbbells are great exercises, we just don’t have the space to cover them all.)
Let’s take a look at each exercises, how to do it, muscles worked, and how you can put together an alphabet workout to mix things up!
1. Downward Dog
Although it can be a slightly awkward and embarrassing position if performed in front of someone else, the Downward Dog helps to develop strength and length through your entire body.
You will also find that regular performance of this exercise will help with improving your posture and blood circulation.
How To
Begin in a tabletop position with your hands shoulder-width apart and knees approximately hip-width apart. Spread your fingers.
As you engage your glutes and core, slowly lift your knees off the mat, hinging at your hip to bring your pelvis up. As this happens, your chest will drop towards your thighs, creating a pike position.
Attempt to have both your palms and feet flat on the floor. If your calves and hamstrings do not allow for this, try adjusting the distance of your feet. However remember not to force the stretch, there are many who cannot place their feet flat on the floor.
Maintain this pose for a cycle of four to five deep breaths.
Muscles Worked
- Pectorals
- Deltoids
- Triceps
- Trapezius
- Erector Spinae
- Glutes
- Hamstrings
- Gastrocnemius
- Core
2. Deadbugs
Not only will deadbugs help to strengthen and stabilize your core muscle group, but this exercise will also help with improving your posture, balance and coordination while relieving and preventing potential lower back pain.
How To
Begin lying on the mat on your back in a reverse tabletop position, arms straight up in the air and knees in line with your hips, forming a right angle with your torso and thighs.
With your core engaged and your back maintaining contact with the mat, while in a neutral position, slowly begin to drop one arm back over your head towards the floor, while extending the opposite leg down towards the floor. Do not let either your arm or leg rest on the ground.
Some people like to criss-cross their hands, placing their palms on opposite knees, and begin moving from that position.
Reverse the motion, bringing your arm and leg back to the starting position, and repeat on the other side.
Remember to breathe slowly as you work your way through the exercise in a controlled manner.
Muscles Worked
- Transverse Abdominis
- Rectus Abdominis
- Obliques
- Erector Spinae
- Pelvic Floor
3. Deadlift
Consider how many times and ways that you may pick up something off of the ground during your regular day.
One of the best exercises with multiple benefits to a daily movement is the deadlift. In addition to enhancing your functional movements, deadlifts are also beneficial for strength-focused sports.
How To
Stand behind the loaded barbell with your feet shoulder-width apart.
With your chest lifted, squat down and grip the barbell with either a doubler overhand grip or a mixed grip with one palm facing forward, the other towards you.
With your feet flat on the floor and sitting back into your hips, maintain a flat back as you begin to shoot your hips forward into a proper standing position.
At this point, your legs should be straight and your shoulders should be rolled back and down with the bar hanging in front of you, just below hip height.
To return to your starting position, keep your back straight as you shoot your hips back and bend your knees slightly as you return the bar to the ground.
Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Erector Spinae
- Latissimus Dorsi
- Trapezius
- Medial Deltoid
- Hips
- Core
- Forearms (Flexor Digitorum Profundus)
- Finger Flexors
4. Dragon Flags
This bodyweight exercise created by martials arts icon Bruce Lee targets your core, while demanding full body strength.
How To
Using a bench, lie flat on your back and reach your hands over your head to grab onto a solid support, either the sides of the bench, its legs, the uprights of the bench press rack etc.
Draw your weight towards your shoulders, driving your legs into the air as high as possible. Focus on keeping a straight line through your body.
Slowly lower your body until it hovers just above the bench, maintaining a straight line from your upper back to your toes. Only allow your shoulders and upper back to touch the bench. Keep your core engaged throughout.
Repeat the motion for reps.
Muscles Worked
- Abdominials
- Obliques
- Erector Spinae
- Hip Flexors
- Glutes
- Biceps
- Latissimus Dorsi
5. Donkey Kicks
This isolation exercise focuses on strengthening, toning, flexibility and stability.
Whether you choose to perform a donkey kick using just your body weight or add resistance, it is a simple, yet effective full body exercise.
How To
Begin in a table top position with your hands under your shoulders and your knees hip-width apart. Maintain a neutral position with your neck and spine throughout the exercise.
Engage your core as you begin to hinge at the hip,lifting one leg, keeping the knee bent and your foot flat.
Using your glutes, press your foot upwards towards the ceiling, squeezing at the top of your of motion. Focus on keeping your working hip and pelvis square to the ground.
Repeat for reps or alternate sides
Muscles Worked
- Glutes
- Hip Flexors
- Core
- Shoulders
6. Dips
One of the best upper body exercises, dips are a compound exercise that helps to improve the strength and flexibility of your upper body.
There are two types of dips, the chest dip and the tricep dip, which use many of the same muscle groups, but have a significantly different focal point.
How To
*For this example we will focus on the chest dip. Chest dips are usually performed using a set of parallel bars, dip machine or dip stand.
Hoist yourself up onto the parallel bars so that you arms are fully extended with your wrists positioned slightly behind your shoulders.
Keep your core and glutes engaged in order to prevent your body from swinging back and forth.
Bend your knees and cross your feet or calves so your legs don’t touch the ground.
Lean your chest forward slightly. Imagine your upper and lower body making a “L” shape.
Slowly bend your elbows, dropping into your “dip”. Bend your elbows until your shoulders are in line or slightly lower than your elbows as you feel a stretch across your chest.
Push yourself back up to the starting position and repeat for reps.
Muscles Worked
- Deltoids
- Pectorals
- Rhomboids
- Triceps
- Latissimus Dorsi
Wrapping Up
All of these exercises that start with the letter “D” can be enhanced into a more challenging variation, once you master the basic version.
By using weights or resistance bands each of these exercises will offer you a new challenge and target slightly different muscle groups.
Use several of them to create a small but effective routine, or pick one exercise from each letter group to create an uber-challenging alphabet workout!
- Exercises that start with A
- Exercises that start with B
- Exercises that start with C
- Exercises that start with E
Hope this helps!