You’ve practically made the gym your second home. Day in and day out (okay, so maybe just a few times every week) you spend a good amount of your time on routine workouts. After a few weeks of sticking to a regular exercise regimen, you managed to lose weight. And for a while, you were happy with the results. That was until you stopped seeing any new changes.
Don’t get me wrong. Regular exercise can help you shed off any excess pounds and keep you from gaining them back. But if you really want to transform your body, you need to do other exercises besides your normal routine. Here are 15 exercises that will change your body in ways you never thought was possible.
Squatting is a simple full-body exercise that works up different muscle groups. It’s so easy to do that you don’t need any equipment! You can perform squats at home or at work – if you’re really that dedicated to transforming your body. Squatting exercises strengthens your body, improves your flexibility, and burns plenty of calories.
Benefits: Squats primarily build your leg muscles, but they also promote muscle building throughout your body by prompting the release of testosterone and human growth hormone. Because it’s a “functional” exercise, everyday life would be easier. Eventually, you’ll be able to carry several grocery bags at a time and lift other heavy objects with ease.
Squats assist in detoxifying your body by improving the circulation of body fluids and promoting regular bowel movement. Both of which are necessary for removing bodily wastes. Squats efficiently promote weight loss by promoting muscle gain. The more muscle you have, the more calories you can burn. You can lose as much as 500 to 700 calories a day with squatting exercises! Perhaps the best part about squatting is how it lifts your gluteus (that’s fancy word for ass), tightens the abdomen, and tones the legs.
How to do it: Maximize squats by holding a 5 lb. dumbbell in each hand with your arms down at the sides. Stand with your feet apart and toes facing forward, making sure it’s a little wider than your shoulder width. Roll your shoulders backwards then down, away from your ears. Bend your knees and prop your hips backwards, as if you are going to sit on a chair.
While your butt is sticking out, maintain a neutral stance by keeping your chest and shoulders in an upright position. Maintain the weight on your heels as you lower your body. Slowly return to a standing position. Perform 3 sets with 12 repetitions.