All those who would like to lose a few pounds and tone their body need to know that the endless hours of cardio or on the treadmill cannot satisfy your goals as it will only help you be a smaller version of your previous fat self.
Instead, you should try resistance training and improve your endurance and strength and look much better naked!
A recent study examined the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease. The 53 patients were divided into 2 groups: the first one performed pushups and squats 3 times per week for 12 weeks, while the control group did not do any resistance exercise.
After 12 weeks, the effects were compared. In the exercise group, people greatly raised the fat-free and muscle mass and lowered the levels of iron, insulin, and fatty liver. Therefore, resistance exercises improve the characteristics of metabolic syndrome in the case of a non-alcoholic fatty liver disease.
We will present some extremely effective and tried exercises that never go out of style. Moreover, they do not require any special equipment, but they will help you build lean muscle tone, slow down aging, and look absolutely irresistible!
The following exercises are the best 10 exercises to tone your body and build shapely muscle.
They are ‘compounds movements’, meaning that they target more muscles simultaneously, and are not in some particular order. As soon as you incorporate them into your workout program, they will help you burn the most fat very quickly!
This exercise hits all the major muscle groups and makes your heart pump. It will help you burn more belly fat than hours of cardio. Also, you can modify it to any fitness level.
How to do it:
- Begin in a standing position.
- Drop into a squat position with your hands on the ground. (count 1)
- Kick your feet back into a plank position, while keeping your arms extended. (count 2)
- Immediately return your feet to the squat position. (count 3)
- Jump up from the squat position (count 4)
The Pull Up
This extremely powerful exercise can tone your back to an impressive level. Yet, it may be difficult at the beginning, so you can practice a little with some simpler alternatives before you finally succeed in it.
The squat it a basic functional movement which will help you reshape your butt and legs. Bodyweight squats can be quite challenging, and for an added intensity, try dumb bells or a barbell.
How to do it: Position your feet should with apart, place your hands straight out in front of you and bend down at the knees so your knees are at least bent 90 degrees and then return to standing form.
The Push Up
This exercise will help you strengthen your triceps, get sculpted shoulders, and tone the upper chest. Also, it will significantly tone your core. You can do it literally everywhere, and modify it according to your fitness level.
How to do it: Extend your legs straight out, have your arms aproximately shoulder width apart and then push yourself up so you are balancing on your toes and your hands. Slowly bend at the arms to bring yourself to the ground, but do not touch the ground, and come back up so your arms are straight.
Lunges are designed to tighten your butt and tone the hamstrings. Yet, if you notice pain in the knees, you can replace them with the glute bridge.
How to do it: Stand with your feet slightly apart. take a longer stride forward and while doing so have your opposite knee bend and come to a 90 degree angle so it is barely above the ground and then repeat with the other leg.
The Spider Crawl
This will improve the mobility of your hips and tone your core muscles.
How to do it: Get in a normal push-up position. Lower your body down until your nose and your pelvis region just barely touches the ground. Begin to crawl across the floor while keeping your nose and pelvis just barely off the ground. You should look like a spider crawling across the floor. When you get to the other side turn around and go back the other way or you can crawl backwards until you get to your starting position. Repeat this exercise as many times as you dare!
Moving in a lateral plane is of great help in developing stability of the knees and ankles. For even more calories burnt, you can try jolting to the joints and minimum jumping.
How to do it:
- Stand on your right foot with you knee slightly bent, place your left foot just behind your right ankle
- Lower your body to a squat position, your right arm out to the side and your left arm across your hips
- Hop to your left foot by jumping off your right foot, bringing the right foot behind your left foot as you swing your arms to the left to
- Repeat the move towards the right
This is an extremely effective exercise which engages the entire core, including the transverse abdominous, which can prevent and relieve back pain. Try to be able to hold the plank position for a minute.
How to do it: Get into a pushup position and instead of having your hands flat on the ground have your forearms flat on the ground parallel to your body. Make sure your knees are off the ground, your back is flat and hold the position.
Skipping is a perfect substitute for running, and it will help you burn a ton of calories, and tone the arms and legs. Also, you can try doing a ‘phantom’ skip where you toss the rope to the side and pretend to jump rope by going through the motions.
The Get Up
This triceps move will engage the core muscles to an extremely high extent, so you can finally achieve a flat, toned and fat-free belly.
How to do it:
These top 10 body weight and resistance moves will help you finally get the body you have always wanted! All you need are 15 minutes and this effective fat burning, strength building workout program!