Best Exercises That Show Results After One Workout

Best 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.

Kettle Swings
This dynamic, high-intensity move works the power muscles throughout your entire backside, like your butt, back, and hamstrings, making them look more toned, says exercise physiologist Pete McCall, C.S.C.S. Plus, it’ll rev your cardiovascular system and get you sweating, which will help reduce any belly bloat caused by excess fluid retention, and even constipation.

Get instant results: Stand tall with your feet shoulder-width apart. Bend your knees, push your hips back, and grab the top of the kettlebell with both hands. (The kettlebell should be heavy enough to demand serious work, but allow you to maintain proper form.) Swing the bell back between your legs and, as you straighten your legs, thrust your hips forward, squeeze your glutes, and swing the kettlebell directly in front of your chest. Let it fall back through your legs to return to start. That’s one rep.

Jumps
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.

Deadlifts
This one is all about the booty. After just one set, you’ll notice that your glutes feel firmer, look bigger, and even sit rounder and higher on your backside, he says. Your glutes are your body’s biggest muscle group, and this move hits them hard.

Get instant results: Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back to the starting position. That's one rep.

One-leg exercises
“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.

Resistance Band Bicep Curls
“Resistance bands are my go-to for curls because they provide continuous tension in the muscles,” says Taylor Gainor, C.S.C.S., co-founder of LIT Method in Los Angeles. And the longer you keep your biceps tense, the more of a pump you get, she says. “Resistance band bicep curls will leave your arms looking a little bit tighter and toned for the rest of the day,” she says.

Get instant results: Stand on the center of a resistance band with your feet about shoulder-width apart. (Adjust your feet if you need more or less resistance.) Hold the handles at your sides with your elbows fixed to your waist. Slowly curl your arms up to your shoulders, and then back down, while keeping your core engaged. That’s one rep.

Crunches on Bosu Ball
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.