If you too are a part of the group of people who want to tone their body and lose fat but don’t want to undergo all the heavy and hard exercises then we’ve got the right thing for you. What you’re looking for is resistance training that improves strength and endurances while toning and shaping the body.
Recent study has examined the effects that resistance exercises have on the metabolic constrains of non-alcoholic fatty liver diseases. 53 patients were tested. They were divided into 2 groups. The first group was assigned with performing squats and pushups 3 times a week for 12 weeks, while the other group didn’t do any resistance training and focused on heavy exercises.
After the 12 weeks had passed, the effects of both workout methods were compared. By now you’ve probably guessed that the effects of the resistance training showed to be better and more efficient. The group of patients that was assigned with resistance training, had gained a fat-free muscle mass and lowered the levels of insulin, iron and fatty liver which shows for itself that resistance exercises greatly improve the characteristics of metabolic syndrome in the case of fatty liver disease.
In today’s article we are going to present you few incredibly effective exercises that don’t require special equipment, but will slow down aging, and help you build muscle tone and look irresistible nonetheless.
The exercises are also known as “compounds movement” meaning that they are capable of targeting more than one group of muscles which is the reason behind their effectiveness.
Here are the 10 best exercises to tone your body.
The burpee exercises targets all of the major muscle groups while making your heart pump. This results in you burning more belly fat than several hours of cardio. You can also modify this exercise to any fitness level.
2.The Pull Up
The pull up exercises is extremely powerful and it has the ability to tone your back. Although it can be very difficult until you get used to it, when you finally overcome the difficulties, it is going to be worth it.
We’ve all heard of squats as a basic functional movement that reshapes and tones the legs and the butt. Although bodyweight squats are challenging alone, if you want to bring up the heat you can try with an added weight with a barbell or dumb bells.
4.The Push Up
Push-ups are a great way to tone and sculpture your upper chest as well as your shoulder and triceps. Aside from that it will also strengthen and tone your core and the best thing about push-ups is that you can do them everywhere and modify them to your fitness level.
Lunges are a great method to tone your hamstrings and tighten your butt. However if you start noticing pain in your knees, replace them with the glute bridge.
6.The Spider Crawl
The “spider crawl” will improve your hips mobility as well as help you tone your core muscles.
Developing stability in your knees and ankles can be done well through moving in lateral plane. You can also try jolting to the joints with minimum jumping if you want to burn even more calories.
Planking engages the entire cure as well as the transverse abdominous – which plays a vital role in relieving back pain. Practice planking every day until you’re able to hold the plank for one minute.
Jumping rope is a timeless exercise and it makes a perfect alternative for running. It will help you burn tons of calories and tone your legs and arms.
This triceps movement will highly engage your core muscles and help you achieve a fat-free, toned and flat belly.
These are the top 10 body weight resistance exercises that according to us – will help you get the body of your dreams. 15 minutes every day are enough for this incredible fat-burning workout program.