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Muffin Top Exercises: Banish the Muffin Top With Effective Workouts

Nov 30 by Joanna

What is muffin top? It’s that overhanging belly fat that spills over the waistband. It can make you feel self-conscious to expose your mid section. Definitely not a great look by anyone’s standards. No wonder many people are searching for muffin top exercises and workouts to help them get rid of that embarrassing problem.

The thing that you need to keep in mind that spot reducing the muffin top with targeted exercises alone will not work. If you are overweight, you need to reduce your overall body fat to be able to get rid of that excessive abdominal flesh. Shedding excess fat from your body with cardio exercise and whole body exercises is one of the best ways to do it.

The Muffin-top Workout

Intense physical activity, such as fast walking, running, riding a bike, aerobics, swimming, tennis – anything that gets your heart rate and metabolic rate up – will burn fat. Women tap into fat stores for energy much more slowly than men, usually after 40 minutes from the start, so plan your workouts accordingly, but ideally increasing the time up to an hour, three times a week.

“The fastest way to get rid of it is by doing cardio intervals,” says Los Angeles trainer Valerie Waters, who works with celebs, including the notably “bloop”-less Jennifer Garner. By mixing intense bursts with slower periods, intervals torch calories faster than exercising at a steady pace. (Even better, a study found that after two weeks of interval training, women burned 36 percent more fat during moderate exercise.) Do Waters’ interval plan and sculpting moves, below, three times a week to make long T-shirts an option, not a necessity.

Muffin top exercises to get rid of abdominal fat

The muffin-busting plan

These intervals work with any cardio exercise you like—such as walking, biking or jogging.

Start off with a five-minute warm-up at a low-to-moderate intensity to get your blood flowing.

Pick up the pace for one minute; the effort required should be about a 7 on a scale of 1 to 10—1 being effortless and 10 being extremely tough. Speed isn’t the only way to boost intensity; try increasing the treadmill incline, running stairs or hopping onto a tough cardio machine like a stair-stepper.

Recover for one to two minutes at an easier pace—about a 5 on your toughness scale.

Repeat those hard and easy intervals for a total of 20 minutes. Once you get the interval rhythm down, throw in some spurts in which you’re working at an 8 or 9 on your intensity scale to challenge your body and burn even more fat.

Cool down for five minutes at a light pace.

The Muffin-Top Exercises

Muffin-Top Exercise #1: PLANK

Begin lying face down with your forearms and toes on the ground. Supported with your forearms and toes, lift your body off the ground. Keeping your body as straight and rigid as possible, tighten your core to keep your midsection from sagging toward the ground.

Time: 20-30 seconds

Muffin-Top Exercise #2: SIDE PLANK

Lay on your side, with your forearm propping up your upper body and the outside of your bottom foot on the floor. With weight on your forearm and the outside of your foot, lift your body off of the floor to form a straight line. Similar to the standard plank, except you are on your side. Tighten your core to prevent your hip from sagging toward the floor. Be sure your hips do not sway forward or back.

Time: 20-30 seconds. Then repeat on the opposite side.

Muffin-Top Exercise #3: The Back Extension

Start by lying face down on a comfortable surface with your arms by your sides; palms up to the ceiling, and your feet together; toes pointed straight behind you.

Take a deep breath in, then, as you slowly release it, raise your upper chest and lower legs off the floor. Hold your stomach and glutes tight and stretch forward and up through the top of your head, and backwards and up through your fingertips and toes. Hold this position as you inhale; concentrating on keeping your muscles tight, then exhale and slowly lower yourself back to the start position.

Repeat several times until you can feel your muscles tiring and keep a note of how many repetitions you managed to build on this number in the future.

Muffin-Top Exercise #4: Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle.

Slowly go through a bicycle pedal motion. Alternately touching your elbows to the opposite knees as you twist back and forth. Breath evenly throughout the exercise.

Muffin-Top Exercise #5:Crunch on an Fitness Ball

Sit on the fitness ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet closer together.

Muffin top exercise: abdominal crunch on a fitness ball

Muffin-Top Exercise #6: Oblique Crunches

Oblique crunches work the muscles which run down the sides of your stomach (the obliques).

Concentrating on this area gives your body stability and creates definition around your waist.

Start by lying flat on your back with your arms by your sides and knees bent and together, but over to your left hand side. In this position your shoulder blades should be flat on the floor but your waist will be twisted slightly as your left leg rests flat on the floor at a right angle to your torso and your right leg rests on top of the left.

Cross your arms across your chest to avoid using them to pull yourself up.

Take a deep breath in, then slowly exhale and raise your head and shoulders off the ground slightly and back down in a steady, controlled movement. This is essentially a sit up movement, but by turning your legs to one side you allow the body to utilize the oblique muscles rather than the abdominals.

Repeat as many times as you can on each side. It’s a pretty tough workout, but it is more important to feel your muscles working than to do loads of reps – work at the right pace for you.

Muffin-Top Exercise #7: The Bridge

The bridge is pretty much the ultimate muffin top exercise – it works on your stomach, lower back and glutes all in one go!

To do this exercise start by lying on your back, arms by your sides and knees bent.

Stabilize your body on the floor by bringing your shoulder blades back and down and firmly placing your palms and feet flat against the ground (your feet should be about hip width apart).

Inhale deeply then release this breath as you slowly roll your spine, one vertebra at a time, away from the floor, starting at your tailbone.

When you reach the bridge position only your head, shoulder blades, arms and feet should be anchored to the ground, while your abs and glutes should be nice and tight; holding your hips suspended in the air.

Hold this position for another deep inhale, then slowly exhale and roll your spine back onto the mat, starting from the top.

Repeat to fatigue and note down the number of reps you managed.

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Dynamite Muffin Top Busting Workout: KICK BOXING

This is one of the best ways to get rid of excess fat around the mid-section. Kick boxing provides a great combination of high intensity with side-kick combinations, punch work across the body and movements that involve twisting and jumping side-to-side. It requires whole body balancing and core work out with pretty much every sort of movement, means you really can’t beat this as a muffin-top-blasting workout.

Best muffin top workouts: kick boxing

Video: Get Rid of Muffin Tops / Hip Fat

Video: Banish Your Muffin Top Whole Body Workout

Brushing and scrubbing your muffin top

Brushing and scrubbing your muffin top with a good exfoliator and gentle massage will also help stimulate cells and improve circulation, getting nutrients in and toxins out. Scrub as vigorously with a brush as you can for at least five minutes.

Questions? Comments? Weight Loss Tips?

Why not add to the conversation in the comment section below! Are you trying to lose weight? What type of diet are you following? What are you struggling with? Have you tried green smoothies for weight loss?

Want to share some weight loss tips with fellow readers? I’ll be looking forward to hearing from you!

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Two ways to get in shape

Nov 26 by GuestPoster

There is no perfect way to lose weight and get in shape. You can only try as hard as you can during your workouts and you have to eat as healthy as possible.

The biggest mistakes people make when trying to get in shape in slacking off during there workouts and even forgetting to workout at all, and you also have people who cheat on their diet plan. If you do cheat on your diet or workout you will only be hurting yourself. You have to have determination and you have to set your sights on your goal of weight loss. If you don’t want to lose weight bad enough you are most likely not going to succeed.

If you can stick to your fitness training routine and workout whenever you are supposed to you will get in shape, you only have to put in the effort it takes. And that’s exactly what a lot of people don’t like to do. We are now at a place where most people don’t want to exercise even if it means them being out of shape and feeling bad about themselves.

If you want to get in shape and build muscle you should consider investing in some fitness equipment. That way you can work out from home without the need to go anywhere. You will build your muscles a lot faster if you can use fitness equipment.

Once you have figured out what fitness equipment you have at your disposal you can start forming a better fitness routine. You need to make sure you add both upper body and lower body exercises to your workout. Every exercise doesn’t have to be on workout equipment. You also need to run, running is probably the best weight loss exercise. If you have access to a pool to swim than you should try to do that as much as possible, swimming is one way to workout your whole body at once and is a great way to get yourself in shape.

Editor’s Note: This is a guest post that does NOT necessarily represent the opinions of our editorial team.

Questions? Comments? Weight Loss Tips?

Want to share some weight loss tips with fellow readers? I’ll be looking forward to hearing from you!

Thanks!

Facial Exercises for Men – Building Up a More Masculine Facial Feature

Nov 24 by GuestPoster

In the society today, it seems that there are a lot of guys who have no clue whatsoever that they can actually build up a more masculine facial feature using facial workouts for men. There are a lot of face as well as neck exercises which can give guys some truly efficient means for assisting to tone, define and sculpt all their facial features. In addition to that, with these facial exercises, you will be able to sculpt a well defined jaw line and also help to enhance and define your cheekbones in just a couple of weeks.

You need to try and think of such workouts in the exact same manner in which bodybuilders make use of bodybuilding tactics in order to help develop practically any areas of their body. You know, there are roughly fifty-six small muscles within the facial area and if you are thinking that you cannot build up and tone these facial muscles, well you are absolutely mistaken.

The exact same principles utilized in bodybuilding are employed as well in face exercises. With these special exercises, you can obtain an all natural facelift, minus the high cost typically associated with cosmetic surgery. When performed regularly, here are some of the things that you can expect out of following:

1. You can get to improve your jaw line. Face as well as neck workouts have already been proven to aid men to create a well defined and chiseled jaw line, through the execution of effective jaw line exercises.

2. You can help to build up and sculpt your chin region. Through proper and regular performance of face and neck exercises, you can make the chin area appear more developed.

3. With facial exercises and neck workouts, you can also get to banish that ghastly double chin! This is actually one major benefit, in particular, as to why there are so many guys these days that employ facial exercises for men.

4. You can also help to get rid of puffy bags beneath your eyes. Yes, you read that right. By following face exercises every single day, you can help to eliminate fatigue from underneath your eye area in just a matter of days. This is basically the exact same kind of fatigue which makes many men appear a lot older than they originally are. This kind of pesky condition can be greatly decreased by using the apt facial workout tactics.

Editor’s Note: This is a guest post that does NOT necessarily represent the opinions of our editorial team.