Ladies, read this article carefully because we’re giving you the perfect recipe for deflating muffin top. Winter has probably turned your 6-pack into a muffin top, but today is the day you start shredding it. We’re giving you exercises consisted of the most effective moves that can help you develop flat, strong and pulled-in abs. If you combine our exercises with cardio and strength exercises, you’ll have a strong abdomen in no time.
All you’re going to need is 2 small towels and 2 dumbbells, 3-5 pounds. Do not pause in between exercises. Rest for 90 seconds when you’re done with all 4 exercises. Repeat the exercises 1-3 times.
Here are the exercises that will help you lose belly fat and muffin top:
Do the exercise on a smooth surface, not a rug. Start in a plank position. Your palms should be on the ground underneath the shoulders, core engaged, arms straight. Place a small towel under the toes of each foot. Bring your knees towards your chest using your abdominals. Get into a crouch position with your knees between your elbows. Hold for 1 count and then push from your abdominals to slide your feet into starting position. Do 12 repetitions.
Lunge to Overhead Press
Hold the dumbbells at shoulder height. Get into a lunge position, with the right knee bent at 90 degrees in front of you and left knee slightly bent behind you. Keep your neck and back long. Engage your abs, and start straightening both legs to come to standing. Press the dumbbells over your head. Bend your knees to come back to lounge position and lower the dumbbells to shoulder level. Do 6 repetitions and then switch legs.
Towel One-Arm Rollout
Get in a high plank position and place a small towel under each hand. Do not hunch your shoulders up to your ears. Keep your arms straight and start sliding your right arm forward as far as you can. Do not move your torso or hips. Bring the arm in starting position. Do the same with the left arm. Do 12 repetitions with each arm.
Towel Mountain Climbers
Get into a high plank position. Place your palms underneath your shoulders and a small towel under the toes of each foot. Bring your left knee toward your right elbow , using your abdominals. You should feel the twist i your lower abs, not in your hips or back. Return to starting position with both of your feet behind you. Do the same with the right knee. Do 12 repetitions with each leg.
Exercise at least 3 times per week
Consistency is key when you’re trying to get rid of your muffin top and lose excess body fat. Whatever exercise plan you create, make sure that you can commit to exercising at least 3 days per week to ensure that you’re moving enough to fight off belly fat.
Vary your workouts to avoid hitting a plateau
Belly fat can be stubborn and difficult to get rid of. Therefore, it’s important that you vary your workout routine to avoid hitting a progress plateau. As your muscles grow accustomed to a particular exercise, it will become less effective over time. By switching things up, you’ll keep work a wider variety of muscle groups and ultimately, burn more fat.
Focus on high intensity cardio intervals
To make the most of your workout, try to incorporate several short bursts, about 20 seconds to 1 minute each, of high intensity cardio. While consistent, moderate-intensity workouts, such as walking and jogging, can certainly help decrease your body fat percentage, shorter, higher intensity cardio tends to be more effective at fighting belly fat.
Incorporate total body strength training into your exercise routine
In order to get rid of your muffin top, you’ll need to decrease your total body fat percentage not just the amount of fat stored in your stomach. Therefore, it’s crucial that you incorporate total body strength training into your training plan. Exercises that work your whole body help you build lean muscle mass, which helps you burn more calories throughout the day and decreases the amount of fat stored in your stomach area.
Do core-strengthening moves to help sculpt your belly
While focusing only on abdominal exercises won’t get rid of your muffin top alone, it can be helpful to do some targeted ab work alongside your cardio and total body regimen. Ab-specific exercises, such as an oblique sit up, can supplement total body exercises and help get rid of muffin top by sculpting your abdominal muscles.
Make an effort to walk more often
In addition to high intensity cardio and strength training, walking is also a great way to target belly fat. While it may not produce results as quickly or efficiently as more intense forms of exercise, walking more can make a huge difference in the size of your muffin top over time.
Do yoga to help decrease your total body fat
While yoga is a relatively gentle form of exercise, it’s also known to be quite effective at decreasing your total body fat, including the fat stored in your belly. Yoga is also a great stress-reliever, which decreases your cortisol levels and helps get rid of your muffin top.
Fill up on lean proteins
Lean proteins, such as chicken and fish, are essential if you’re trying to get rid of belly fat. High-quality lean proteins help stabilize your blood sugar and fill you up, keeping you from feeling the urge to snack on unhealthy foods later.
Incorporate more healthy fiber into your diet
Like lean proteins, eating more fiber is essential for getting rid of your muffin top. Fibrous foods help you stay full and satisfied longer, decreasing your desire to snack and your caloric intake.
Consume plenty of antioxidant-rich options
Antioxidant-rich foods, such as kale and spinach, can reduce inflammation that contributes to belly fat. In addition, these foods contain several of the vitamins your body needs to stay healthy and keep on track with your fat-burning plan.
Add more healthy fats into your diet
While it may seem counter-intuitive to increase your intake of fat, healthy unsaturated fats can actually fight belly fat rather than add to it. Avocados, olive oil, raw nuts, and fish are all great sources of monounsaturated fats that will fill you up and give you more energy without increasing unwanted body fat.
Avoid consuming too much processed sugar
Sugar is likely one of the biggest contributors to the development of your muffin top. Foods that are high in processed sugar tend to be very high in calories, which can be difficult to burn off. Processed sugar can also be addictive, causing you to overindulge and increase the amount of fat stored in your belly. Therefore, to get rid of your muffin top, it’s crucial that you avoid consuming too much sugar and instead, focus on filling up on healthier options.
Steer clear of processed carbohydrates
To help get rid of your muffin top, avoid eating highly processed carbohydrates, including white bread, pastries, cookies, cake, white rice, and potato products. While eating some healthy carbohydrates helps fuel your body for workouts, processed carbohydrates can increase your insulin levels and, in turn, increase or maintain the amount of fat stored in your belly.
Eat healthy meals regularly to keep up your metabolism
Skipping meals can increase your cortisol levels, which can contribute to belly fat. Therefore, it’s important that you make an effort to eat regularly to help manage your body’s stress hormones.