10 Simple Exercises That Show Results After One Workout
First thing first: No, you can’t get ripped overnight (no matter what that Instagram ad says). But even though muscles aren’t built in a day, that doesn’t mean a solid workout can’t give you instant definition. See, by performing certain moves, you force a ton of blood into your muscles’ fast-twitch or power fibers. Long story short, this makes your worked muscles pop in a good way, says Erica Suter, CSCS, a Maryland-based trainer and strength coach.
The result is a sneak peek of how awesome your muscles will consistently look after weeks of training, she says. (It’s also a secret strategy among fitness models everywhere—ahem, nature’s Photoshop.)
This technique—called the “pump”—can also prevent the muscle breakdown that often occurs when you’re working out to lose weight (we’re looking at you, cardio queens), according to a study in Strength and Conditioning Journal.
Take the following exercises for a spin, then check yourself out in the mirror, good lookin’.
Time: 30 minutes
Equipment: resistance band and set of dumbbells or kettlebells—aim for a weight that feels heavy to lift by the last two to three reps.
Good for: total body
Instructions: Perform 1o reps of each move below, then continue to the next exercise. Once you’ve completed all movements, rest for up to one minute. Then, repeat two more times for three rounds total.
Kettlebell 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, CSCS. 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.
How to: Stand tall with feet shoulder-width apart and a KB on the floor between them. 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 thighs and, then stand up while pressing hips forward, squeezing glutes, and raising straight arms (and the kettlebell) directly in front of the chest. Let it fall back through the legs to return to start.
That’s one rep. Repeat for three sets of 10 reps.
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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.
How to: Loop a resistance band under your feet and hold the ends of it in your hands with arms extended. (You can also grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of thighs.) Start standing with feet hip-width apart and 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 lift the torso back to the starting position.
That’s one rep. Repeat for three sets of 10 reps.
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