Posted by Joann Verda in How to Get Rid of Cellulite | 0 Comments
Muffin Top Exercises: How To Banish That Muffle Top Once and For ALL!
Getting rid of cellulite and getting rid of muffin top have a lot in common. Both are not easy, as getting rid of stubborn fat in those spots is tricky.
One thing to remember is that spot reducing almost never works – you need to work on the entire body. Unless you already have very low fat body ratio, you need to lose weight in the entire body before you will begin to see results in your tummy and bums. Check out some videos at the end of this post for more ideas.
What are the best ways to do it?
Aerobic exercise, especially doing intensity training intervals, coupled with whole body strength training will bring the best results.
Here are a few muffin top exercises to get you started.
4 Muffin Top Exercises for Beautiful Abs
Muffin-Top Exercise #1: PLANK
Start lying face down on the floor with your forearms and toes on the ground. Supported with your forearms and toes, lift your body off the ground. Keeping your body straight, squeeze your core muscles to keep your midsection from sagging toward the floor.
Duration: 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.
Duration: 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 Exercises: Ab crunch
The muffin-busting plan
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.
These intervals work great with any cardio routine you like—such as walking, cycling or running.
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.
Read More http://www.glamour.com
More Muffin Top Reduction Tips
STRIP THE FAT
Muffin tops are made up of excess fat around the abdominal area all the way round your body. Stripping excess fat from your body with cardio exercise is one of the best ways to get rid of it.
Jogging, power walking, cycling, aerobics, swimming – anything that gets your heart rate up and your body moving – will burn fat. Women tap into fat stores for energy much more slowly than men, usually after 40 minutes of exercising, so aim for at least this, but ideally building up to an hour, three times a week.
WORK OUT LATERALLY
Women often exercise the muscles of the front of the body, backs of the legs and abs by jogging, squats, lunges and crunches, but neglect the sides and the back. Having conditioned muscles all the way round will greatly decrease the muffin appearance. Try raising your legs to the side and galloping side-to-side on your usual walk or jog.
For the less fit, you can get a fantastic workout in water by holding on to the side of the pool and kicking out behind you. Add twists or scissor kicks to tone hips. For best results do a few lengths, then a couple of minutes of exercises and repeat as much as you can.
TAKE UP KICK BOXING
This is arguably the best way to get rid of excess bulge around the middle, with its side-kick combinations, punch work across the body and movements that involve twisting and jumping side-to-side. The fact that it is high intensity, and includes balancing and core work with pretty much every sort of movement, means you really can’t beat this as a muffin-top-blasting workout.
BRUSHING AND SCRUBBING
Brushing and scrubbing your muffin top with a good exfoliator and gentle massage (as you would around celluliteladen bums and legs) will also help stimulate cells and improve circulation, getting nutrients in and toxins out. Next time you are in the shower, scrub as vigorously as you can for at least five minutes.
Read more: Dailymail.co.uk
Video: Get Rid of Muffin Tops / Hip Fat
Video: Banish Your Muffin Top Whole Body Workout
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