All those who love to lose a few pounds and tone their body should know that the endless hours of cardio or on the treadmill cannot satiate the hunger of your goals as it will only help you be a smaller version of your previous fat self.
There was a recent study about the effectiveness of resistance exercise on the metabolic restrictions of non-alcoholic fatty liver disease. The study included 53 individuals who were divided into two groups. The first group performed squats and pushups for 12 weeks (3 times a week), while the second group didn’t performed any resistance exercise.
The effects were compared after 12 weeks. People in the first group (the exercise group) significantly raised the muscle and fat-free mass and reduce the levels of insulin, iron, and fatty liver. So, the resistance exercises improve the metabolic syndrome characteristics in the case of a non-alcoholic fatty liver disease.
We will present you some very effective exercises which will tone your muscles, make you look absolutely irresistible, and slow down aging. Furthermore, you don’t need any special equipment, and you can perform them at your home!
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.
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.
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.
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.
The Spider Crawl
This will improve the mobility of your hips and tone your core muscles.
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.
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.
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.
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!