It’s not your imagination: the midsection is one of the most stubborn and difficult areas to rid fat from. It’s tough to tone this area, and even when you notice more definition in your thighs and your abs, the muffin top doesn't seem to budge. A billion crunches and side bends won’t cut it: to officially kick the top to the curb, you need to incorporate more dynamic exercises into your routine. Throw the following moves into the mix and bake yourself up a leaner, tighter physique.
Lie on a mat facedown stretching both arms straight beside both ears, and stretch both legs on the floor in a slight V shape. Raise your head, both arms, and both legs about an inch off the floor and balance on your midsection. Hold this position for 5-10 seconds, then slowly lower yourself back to the mat. Repeat for five reps, either raising slightly higher or holding slightly longer each time. This move targets the three long muscles that surround the spine in the lower back that make up the erector spinae region, which is often overlooked in the usual muffin-top-busting exercises. Strengthening these muscles will straighten your posture while streamlining your midsection.
In a wide stance, grasp both hands together overhead and bring them down to the right, twisting the hips to the right as well. In one swift motion, "chop" the arms diagonally down and to the left, bringing both hands to your left foot. Repeat this movement for 10 reps, then repeat on the opposite side. For more of a challenge, hold a 10-pound dumbbell or eight-pound kettlebell in your hands as you "chop." Be sure to engage your core throughout the entire exercise, and focus on the twisting motion throughout.
Stability Ball Back Extension
Lie facedown with your lower abdomen balanced on a stability ball, both feet on the floor. Place both hands on the back of your head and extend elbows to the side. Without moving your feet, raise your upper body to create a straight line from the top of your head to your heels (do not arch your back). Hold for one second, then lower yourself back to the starting position. Repeat for 10-12 reps.
Lie on your right side, propping your head up on your right elbow and letting your right arm support you in front. Raise your left leg straight into the air, creating a 90-degree angle between both legs. Lower leg almost back to starting position, stopping just above the other foot. Repeat for 10 reps, then switch to the left side for another 10 reps. Remember to keep your core tight and feel the burn in your obliques and outer thighs.
Start in a plank position, arms straightened directly below shoulders and ensuring that the back and legs create one, straight line. Bring left knee to left elbow or forearm. Return to plank. Bring right knee to right elbow or forearm. Return to plank. Repeat 10 times on each side for a total of 20 reps. Be sure to keep abs tight and avoid letting the lower back sag. Remember that form trumps reps, so if you can only do 5-8 reps of this move with perfect form, it's actually more beneficial than performing a higher quantity of reps with weaker body involvement.
Enjoying a consciously healthy diet, getting in some fun cardio (Zumba! Bike Riding! Jumping rope!), and giving these five moves a try, are all part of the recipe for getting rid of your muffin top once and for all. The appetite suppressant in BikiniBOD’s beauty formula will help you avoid overdoing it on the actual muffin’s during this weekend’s brunch. Change up your routine and keep life fun, and your beach body will be in tip-top shape in no time.
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