There is no such thing as being able to tone your muscles overnight but you can get some definition on those muscles in just one session that uses specific moves to target the most muscles that require training. You need to do three to five sets of 12 reps per each workout to see some changes to your certain areas of the body. One reason behind the number of reps and sets is because they will help increase the amount of blood flowing which in turn can make your muscles appear bigger.
So which exercises are these? Here are some examples for you to try out.
- Deadlifts. If you are aiming for a more defined behind then performing deadlifts is necessary. You will feel a burn racing behding your legs and your butt after one set for sure. Hold a pair of dumbbells in each hand with palms facing towards your thigh. Stand straight with your feet at hip-width apart with knees slightly bent. While keeping the slight bend at your knees, bend forward at the hips to lower your torso towards the ground until it is almost parallel to it. Hold this for a few seconds then raise yourself back up. This completes one rep. You will need to do 11 more to complete one set.
- Assisted chin-up. For those who want to add more definition to their shoulders, back, and arms, the assisted chin-ups is a must. Stand in front of an assisted chin-up machine then grab the bar with your hands about shoulder-width apart and your palms facing toward you. Kneel down on the bench and hang with your arms straight. Engage your back muscles and tighten your core to pull yourself up the bar. Hold this for a few seconds then release. Do 12 reps to complete a set.
- Sumo squats. Here is another workout that will leave your backside a bit sore and your inner thighs feeling tight and tired after just one session. Stand straight with your feet more than your shoulders’ width and toes pointing at 45 degrees. Clasp your hands in front of you to help you stay balanced. Engage your core and push your hips back to lower yourself into a squat position. Hold this for a few seconds then push yourself back up to your starting pose. You can also pulse up and down while you are in a squat position to increase the challenge.
- Man-makers. This workout is going to make you sweat buckets for sure. Go into a high plank pose first with a dumbbell in each hand. Make sure that your body is in a straight line from your head to your heels. Do a single row on each hand then jump or step your feet forward like you’re doing a burpee and stand quickly while pressing your weights upward. Bring the dumbbells back down at your sides then repeat the whole exercise.
Sources: popsugar.com
