5 Real Simple Exercises to Get Rid of Your Muffin Top
The muffin top, also called love handles or spare tire, is the unsightly overhanging thick layer of fat deposits spilling over the waistline of your skirt or pants. If you have a muffin top and have been trying to get rid of it, whether to maintain overall top-to-bottom fitness and beauty; or just to fit in your favorite clothes, then you have come to the right place.
Most people find it hard to lose the love handles and muffin top, largely because they are a part of the core muscles. This is the set of muscles that connects the upper to the lower body. Losing fats accumulated in this region and toning the muscles, involves training the abdominal muscles with exercises that target the entire core region and hips, back, buttocks and upper body. The workouts targeting the mid-section and core will also go a long way to tone the core muscles and strengthen your back—an even more important reason to give them a try.
There are quite a number of simple yet effective exercises that you can use to tone the muscles and get rid of the muffin top with just a little effort and a lot of dedication on your part. A combination of these exercises and a proven dietary plan to minimize calorie intake is guaranteed to give you noticeable results within a short time.
The scissors or the scissor exercise is a very simple exercise that works the mid-section pretty well. To perform this exercise:
Step 1: Lie flat on the floor facing up with your arms on your sides, palms pressed to the floor. If you feel you need to protect your lower back, you can place your hands under the pelvis.
Step 2: Slowly lift both legs off the floor without lifting the upper body. Contract the abdominal muscles while pressing your palms and the lower back to the ground.
Step 3: When both legs are perpendicular to the floor, the abs engaged, and the lower back and palms against the ground, slowly lower the left leg until it is just slightly above the floor but not touching it.
Step 4: Begin a scissor motion with your legs, gradually lowering the right leg as you raise the left, without lifting the upper body. Alternate the movements 10 to 12 times per leg to complete one set.
Forearm Downward Facing Dog and Forearm Plank (also known as dolphin push-ups)
Forearm Downward facing dog is a simple stretch that targets the glutes and the abdominal muscles and moving from forearm plank back to downdog is an awesome exercise for the abdominals.
Step 1: Start in a forearm plank position with both elbows beneath the shoulders and your legs extended.
Step 2: Engage your glutes muscles by drawing the navel towards the spine, lengthening the calves by pressing through the heels. You should form a straight line head to heel in this position.
Step 3: Push your hips back and up as you slowly exhale, shifting the body weight backwards. You can pause when the body forms an inverted letter V and the head is hanging loosely between the shoulders.
Step 4: Maintain a flat back while keeping the legs extended. Hold this position for 3 seconds before gradually extending to the start position. Repeat these movements 10 to 12 times to make 1 set.
As lazy as a plank exercise may sound, this workout is actually very effective in strengthening the core muscles as well as working the chest, shoulder, and lower back muscles.
Step 1: Start in a forearm plank position with the elbows directly under your shoulders supporting the body. The body should form a straight line from head to heels.
Step 2: Move the left hand into the top of a push-up position (or full plank) and then move the right to the same position. Hold this pose for a few seconds.
Step 3: Return to the start position by first lowering on to the left forearm and then the right. You can alternate the left and right sides, repeating the process until you complete 10 to 12 reps for a single set.
Side Plank Knee-Tuck
Begin this exercise lying on your left side, with the legs straight. This workout is highly effective for persistent love handles.
Step 1: Prop the body up with the left forearm while keeping the rest of the body straight, head to heel. Your hips should be lifted and the core tightened all the way to the shoulders.
Step 2: Keeping the torso and mid-section stable, slowly raise your right leg without changing the angle of your body. Bring the right knee towards the chest.
Step 3: Pause for 3 seconds then slowly return the right leg to the starting position. Turn to the right side and do the same for the left leg. Repeat this 10 to 12 times for each leg for a complete set.
Imagine you are superman in flight. Yes, that is how this workout begins. This exercise works quite a number of muscles in the body from neck to toe, but the core muscles benefit the most.
Start laying flat down, face on the floor and arms fully extended above the head and next to the ears.
Step 1: While in starting position, slowly contract your glutes to raise your arms, chest, and legs off the floor into the air until they can go no further and you have minimal contact to the floor.
Step 2: Hold the contracted position for 3 seconds. Then slowly lower the arms and legs, letting the chest touch the floor first and onto the starting position.
Step 3: Pause for a few seconds then repeat the gradual lifting and lowering of the arms, legs, and torso. Repeat this 10 to 12 times per set.
Complete three sets of these five exercises every workout session with no rest in between reps and only a few minutes to catch your breath between sets and exercises. This entire workout should take less than 30 minutes but if you do it three to five times a week, and combined with an effective dietary plan, your muffin top will be gone in no time.