10 Proven Ways To Lose Muffin Top

Warmup: It’s always good to start with a 10-15 minute warmup. Get those muscles nice and warmed up.  Not only does this help prevent injury, you get half of those 30 minutes of cardio in! If you’re at the gym, jump on the treadmill, stationary bike, elliptical or stair master. If you’re home, hit the neighborhood. Walk, run or bike 5-8 minutes one way then turn around and head back.

10 Proven Ways To Lose Muffin Top

1. Stability Ball V-Pass: 

That ball might feel light, but wait until your abs have to support it! You’ll start sweating in no time! 

  • Beginner: 3 sets of 12 (bend your knees if necessary)
  • Advanced: 3 sets of 15
  • Why? This move works your entire core and is a great mix-up from traditional ab exercises.


2. Burpees: 

This is one of the most challenging exercises, because it wipes you out after only a couple reps! Hang in there, though — the benefits are worth it!

  • Beginner: 3 sets of 10
  • Advanced: 3 sets of 15 (for an added challenge, add a pushup when you have jumped your feet back to pushup position)
  • Why? This move does it all, plus it will get your heart rate up for a great cardio session!


3. Plank Tuck Twist with Stability Ball: 

This exercise will really bring the sweat! It works your arms, legs and abs, and even seems to defy gravity! Use your core in order to keep yourself balanced. 

  • Beginner: 3 sets of 10 per side
  • Advanced: 3 sets of 12-15 per side
  • Why? This move works your arms, shoulders, back, core and lower body.


4. Mountain Climbers: 

This pushup-like exercise will really crank up the heat! Try to bring your knees as far up to your chest as you can (without kicking yourself!), and remember that the faster you go, the more you will sweat! 

  • Beginner: 3 sets of 10-20 per side
  • Advanced: 3 sets of 20-40 per side (or as many as you can for 60 seconds)
  • Why? This move does it all and will get your heart rate up for a great cardio burst.


5. Kneeling Side Crunch: 

Looking for a way to target those obliques? Then this is the perfect exercise for you! Keep your core engaged as you lift your leg to keep yourself stable, and crunch toward your outstretched toes.

  • Beginner: 3 sets of 12 per side
  • Advanced: 3 sets of 15 per side
  • Why? This move works your obliques and lats and is a great move to trim your middle.


6. Weighted Russian Twist: 

Russian twists are a great way to work those core muscles and obliques! Throw in a kettlebell or dumbbell, and you will really feel the burn! Try to keep your back as straight as possible as you twist to avoid injury. 

  • Beginner: 3 sets of 12 per side
  • Advanced: 3 sets of 15 per side
  • Why? This move works your lower abs, obliques, thighs, and lower back.


7. Planks: 

Planks are one of the most reliable and trustworthy core exercises, primarily because they hit nearly all of the muscles of your abs! 

  • Beginner: 3 one-minute planks (try to hold for 1 minute, if your form starts to falter, rest for 5-10 seconds then resume your plank for the rest of the minute)
  • Advanced: 3 two-minute planks (or mix it up with any of these plank modifications)
  • Why? This move works your complete core to the max and there are hundreds of plank variations to keep it fresh and keep your muscles building in new ways.


8. Bridge: 

The bridge is a great way to work the core muscles and the glutes! Get your heels as close to you as you can, and as you raise your hips, make sure you clench your bottom to get as much height as possible. 

  • Beginner: 3 sets of 15
  • Advanced: 3 sets of 20
  • Why? This move works your thighs, glutes, hips and core when core is kept engaged.


9. Side Crunch: 

Side crunches are a great way to target those obliques. As you crunch up, make sure that you are curling from your stomach, rather than your shoulders. 

  • Beginner: 3 sets of 10 per side
  • Advanced: 3 sets of 15 per side
  • Why? This move works your obliques, upper and lower abs.


Change doesn’t happen overnight! Give yourself four to six weeks to see results. Remember, diet is key, especially when losing weight around your middle. Keep a food diary, or if you have a smart phone try one of the many free calorie counting apps out there. | Source


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