Nowadays, the word is that cardio is definitely not the most effective way of achieving your dream body. Actually, resistance training is the answer you were looking for.
According to a study which included 53 patients with non-alcoholic fatty liver disease, resistance exercise significantly increased the muscle mass and the fat-free mass. Moreover, this type of exercise also decreased the fatty liver, iron and insulin levels. So, this study proved that this type of exercise improves the metabolic syndrome in patients who have non-alcoholic fatty liver disease.
There is a lot of information about different types of exercise and it is sometimes difficult to decide which type is ideal for you.
Nevertheless, in this article you can read about the absolutely BEST exercises. Doing them will cost you nothing, yet you will tone and tighten your body.
Top 10 Exercises for Losing Weight
The squat is a popular exercise which includes a basic movement which can shape your butt and legs. Bodyweight squats are more challenging. Adding dumbbells in the exercise is an advanced stage of the squat which you can try once you master the basic version. Watch the video below to see how to do squats:
2. The lunge
This exercise will help you tone your butt and hamstrings. If you’re suffering from knee pain, you can do a glute bridge instead of lunges. Take a look at the video for more information:
3. The Push Up
The push-up exercise is effective for the upper mid-section and the triceps. Simply follow these steps:
– Lie on the floor with your face down. Place your hands about 36 inches apart with your torso at arm’s
– Then, lower with your chest until you almost touch the floor and inhale.
– While exhaling, go back to starting position.
– Take a brief break, and lower down again as many times you can.
4. The Pull Up
This exercise is considered to be one of the most important ones as it helps you condition your back and biceps. You should find a bar which can support your weight. A pull-up is done with your hands facing away from you. Here’s how to perform this exercise:
– Grab a bar with a grip and hang all the way down.
– Next, pull yourself up until your chin is above the bar and pause.
– Then, lower all the way back down.
– Wait a minute and do another set.
5. The Plank
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.
6. The Spider Crawl
This exercise will strengthen your core and at the same time increase your hips’ mobility.
7. The Get Up/ Up-Down Plank
This amazing exercise will target the triceps and it will help you lose the underarm flab. You should maintain a solid plank throughout the whole exercise. These are the instructions:
– Start in a plank position with your hips still.
– Lower your back to the elbows one arm at a time.
– Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.
8. The Burpee
This exercise affects all of the major muscle groups and will also make your heart pumping. Doing this exercise will make you burn more belly fat than any other cardio exercise. Moreover, you can modify it to any fitness level.
9. The skater
This exercise will make your heart race and is ideal for improving ankle and knee stability. You can modify it easily for maximum calorie burn.
10. The Jumping Rope
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.