Abs - Fitness

7 Moves To Get Rid Of A Muffin Top

Nov 29, 2016 //

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

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

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

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

medicine-ball-squat-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

bicycle-crunch-elbow-to-kneww

  • 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

cross-knee-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

commander-planks

  • 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.

 

Sources:

Kristen Forbes

Kristen Forbes is a freelance writer in Portland, Oregon who enjoys hiking, running, vegetarian food, and intuitive eating. She is always on the lookout for innovative recipes, fun workouts, and new ideas for taking care of her body and mind.

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