Simple Exercises that Show Results After One Workout from Simple Exercises that Show Results After One Workout

Simple Exercises that Show Results After One Workout

Losing weight and building muscle is hard work, even when you use certain tricks. Burning more calories than you consume is the only way to see inches around your waistline disappear, but how you go about achieving this goal is the tricky part. Inactive and/or skinny people can see muscle development within a few days after starting to exercise because there is no fat covering the muscles, Jill Brown, personal trainer, fitness instructor and a wellness coach, says.

Jumps

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If there is one exercise that will bring the fastest results with the minimal amount of time, it is Plyometrics, also known as jump training, Brown says. “As long as you get low enough and you propel yourself up, you’re going to start seeing a lot more development in your glutes and thighs. The muscles exert maximum force in short intervals of time. Jumping jacks of other jumps in combination with lunges (if you do them correctly) and hamstring exercises for a more advanced workout. Another “killer combination” is 25 jump squats, 25 burpees, 25 jump lunges.

One-leg exercises

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“One leg is stronger than two halves of legs,” Brown says. This is called “bilateral deficit.” It’s completely counter-intuitive, she adds, but it works very effectively. Single-leg (Romanian) deadlifts while holding 8-12lbs dumbbells, or a Bulgarian split squat, will show a lot of definition really quickly, especially in your thighs, Brown says.

Kettlebell swings

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People may not see results immediately, but they will definitely feel a change, Brown says. Done with proper technique, kettlebell swings and Goblet squats, while holding a kettlebell will challenge you. Your hamstrings, glutes and inner thighs are guaranteed to be sore for a few days. The swings, which are a high-intensity move, work your entire backside, making it look more toned.

Crunches on Bosu Ball

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For flat abs, try crunches or other ab exercises that you normally do while sitting on a Bosu Ball. “You will feel the difference right away,” Brown says. There is going to be definition on your abdominal muscles within a week, especially if you are a thin person. Your muscles are working harder than normal because you have to balance yourself on an unstable surface to sculpt your core and tone your muscles.

Starfish crunch

The starfish crunch is a very effective exercise, Brown says. Lean back but don’t have any support. Kick one leg as high as you can and reach with the opposite hand as far as you can. Really try to touch your toes. You can alternate legs or do 10 or 20 on each side.

TRX chest press

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TRX programs are a good example of effective functional training, Brown says. It focuses on strength exercises that increase endurance and flexibility so your body has a wide range of motion. There are some very difficult exercises, but the least you can do is a chest press. TRX chest presses are like pushups on cables.

For your back and arms

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“You really just have to go heavier,” Brown says. “Most women don’t do enough and they don’t realize they can go a lot heavier.” Latissimi dorsi, commonly known as lats, are among the strongest muscles in the body. “If you’re looking for definition on your back, do pullups or other simple exercises, just add more weights,” she adds. Also, the lat muscles work all of the arms, shoulders and biceps muscles. “Do back exercises and you’ll see benefits all throughout your arms,” she adds.

Hanging-knee raises

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Hanging-knee raises are a very complex but effective movement, Chris Williams, fitness instructor at O2 Fitness in Charleston, South Carolina, says. It involves a lot of muscles at the same time, which makes them an ideal strength exercise for losing fat. “It’s a very complex and functional movement.” You’re pulling your legs against gravity while hanging from parallel bars. It’s an advanced core exercise. Beginners can use the hanging abs machine which is harder than crunches and safer for your back when done properly. Don’t swing back and forth. Stabilize your spine as you pull your knees towards your chest. Press your back against the pad and use your abs to raise your legs and knees.

Walking planks

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You move sideways or forward. Some call them G.I. Joe crawls. Anytime you do an exercise that fatigues the core, the movement is  much harder. A circuit of different types of planks will definitely have your core burning. Some trainers call the plank “one of the greatest things for your abs.” You can do sets of standard planks, side planks, reverse planks, straight-arm planks, one-legged planks, and twisting knee planks. You won’t be able to move after a couple of sets like that. 

Abs exercises with weights

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This is really going to work your abs. Lay on your back and lift your legs up to 90 degrees. Reach up to your toes with your hands while holding dumbbells. “It’s basically a crunch but more intense,” Vicki Tri from Fit w/ Vic in Oklahoma City says. Hold for 40 seconds. Do 4-5 sets. “It works the core but you’re also resting because you are laying on the floor,” she says. The abs are targeted while the legs are getting a break (but still burning calories).

Push-ups

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Push-ups, simple but powerful movements that can be used to increase your overall fitness, are a challenging upper-body, bodyweight exercise. They primarily target the pectoral (chest), anterior deltoid (rear shoulder), and triceps muscles, which means they’re ideal for building total upper-body strength. Do them correctly and you’ll see a difference in no time. Try Spider(wo)man pushups (by bringing one knee to your chest) to make it more difficult.

Triceps kickbacks

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Triceps kickbacks are some of the most effective exercises for these muscles. The movement activates the muscles and require little to no equipment. You need relatively short amount of time to produce a positive result when included in a regular fitness routine, according to the American Council om Exercise.

Resistance bands

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Resistance bands provide continuous tension in the muscles, making a bicep curl, for example, a lot tenser. You get more of a pump, which means tighter looking and more toned muscles your arms. Other benefits of resistance band training include improved coordination, functional strength and more flexibility, which helps protect against injuries.