Ah, the dreaded muffin top. Most of us have it, and we’ve all tried a multitude of different ways to get rid of it.
While you can’t exactly spot reduce fat — that work you’ll have to do in the kitchen, in order to lose fat overall and reveal those obliques underneath — you can focus on toning your trouble zones for a leaner, trimmer look.
If you’re working out consistently and are eating a clean diet of vegetables, whole grains, lean protein and healthy fats, these 7 moves can help reduce your muffin top.
1. Side Bends
This is a simple move, so it’s best to do a high number of reps. Hold dumbbells to add difficulty.
- Aim for 100. Start in a standing position with your feet hip distance apart.
- Bend from your hips toward your right foot, keeping your left hand on your hip.
- Return to the standing position.
- Bend toward your left foot, keeping your right hand on your hip.
- Continue alternating. Try for three sets for 30 reps on each side.
2. Elbow To Knee With Dumbbell
- Begin standing with your feet shoulder-width apart holding dumbbells, right arm up.
- Simultaneously lift bent right knee out to side at hip level and lower right elbow to meet knee.
- Return to start and switch arm.
- Repeat the exercise.
- Try for three sets for 30 reps on each side.
3. Alternating Toe Touches
- Lie on your back with your back pressed against the floor.
- Elevate one leg up in the air while slowly lifting your torso off the ground. U
- Using the opposite arm, reach over and try to touch your toe (the one that is in the air). Remember to exhale while perform this part of the exercise.
- Slowly begin to lower your torso and arms back down to the starting position while inhaling.
- Repeat the movement on the other side.
- Repeat the movement.
- Try for three sets of 30 reps on each side.
4. Weighted Squat To Rotation
- Grab a pair of dumbbells or a medicine ball and get into a deep squat position.
- Keep your back straight.
- As you straighten your legs and come out of the squat, twist to the right, using your core to propel you.
- Repeat the movement and twist to the left.
- Alternate sides for 12 reps.
- For added difficulty, raise the dumbbells or medicine ball over your head before rotating.
5. Bicycle Crunches
- Lie on your back.
- Put your hands behind your ears.
- Crunch to the left and bring your right elbow in to meet your left knee.
- Crunch to the right and bring your left elbow in to meet your right knee.
- Quickly go back and forth between sides as if you’re pedaling a bike.
- Try for three sets of 30 reps on each side.
6. Cross Knees To Elbows
- Begin standing with your feet shoulder width apart.
- Bend your arms and place your hands behind your head.
- Move each knee to the opposite elbow, while alternating sides.
- Squeeze your abs.
- Try for three sets for 20 reps on each side.
7. Push-Up To Plank
- This tried-and-true position is a classic because it gets the job done.
- Hold yourself in a push-up position with your hands on the ground.
- Keeping your torso as still as possible (no twisting), shift onto a plank position with your forearms on the ground, one forearm at a time.
- Your body should be in a straight line from head to toe.
- Do this for as long as you can, starting with 30 seconds and working your way up to three minutes.
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