First thing’s 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 — think, three to five sets of eight to 12 reps– you force a ton of blood into your muscles’ fast-twitch or power fibers. Long story short, this makes you worked muscles bloat in a good way, says Erica Suter, C.S.C.S., 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.
1. 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, C.S.C.S. 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.
Get instant results: Stand tall with your feet shoulder-width apart. 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 your legs and, as you straighten your legs, thrust your hips forward, squeeze your glutes, and swing the kettlebell directly in front of your chest. Let it fall back through your legs to return to start. That’s one rep.
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.
3. Resistance Band Bicep Curls
“Resistance bands are my go-to for curls because they provide continuous tension in the muscles,” says Taylor Gainor, C.S.C.S., co-founder of LIT Method in Los Angeles. And the longer you keep your biceps tense, the more of a pump you get, she says. “Resistance band bicep curls will leave your arms looking a little bit tighter and toned for the rest of the day,” she says.
Get instant results: Stand on the center of a resistance band with your feet about shoulder-width apart. (Adjust your feet if you need more or less resistance.) Hold the handles at your sides with your elbows fixed to your waist. Slowly curl your arms up to your shoulders, and then back down, while keeping your core engaged. That’s one rep.
4. Assisted Chinups
“If you want to improve definition in your arms, shoulders, and back with one simple movement, the chinup is essential,” says McCall. “You’ll see an immediate difference in the definition of those muscles.” Seriously. This move is awesome.