Many people have muffin tops and there’s a good reason for that — excess fat sitting on the sides of the torso is tough to lose. The fat that makes your muffin top lies on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those muscles, you have to target them precisely. So here’s the best strategy for kicking your love handles to the curb!
1. Woodchoppers, 20 on each side
Using a medicine ball or a hand weight, stand with your feet hip-width apart with your weight on your left leg. Start by holding the weight in both hands up by your left shoulder. Next, twist to make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.
2. Russian Twist, 3 sets of 10-20 repetitions
The Russian Twist targets the obliques, transverse abdominus, rectus abdominus, and multifidus. This exercise can be done with or without weight, depending on the difficulty level you are trying to achieve. Sit on glutes with feet raised up, then twist side to side with or without a weight (like a medicine ball).
3. Side Plank Lifts, 15 on each side
Lay down on your side so that only your forearm and the side of your foot are touching the ground. Make your body into a straight line with your shoulder over your elbow. Bring your hip down without letting it touch the floor, and then bring it back up to the side plank position.
4. Bicycle Crunches, 2 sets of 10 repetitions
Lie flat on the floor with your lower back pressed to the ground. Lace your fingers behind your head and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor. Bring the knees in towards the chest up to about 45- degree angle and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee (dont let it touch the ground). Switch sides, bringing the right elbow towards the left knee. Keep even, relaxed breathing throughout.
5. Burpees, 2 sets of 10 repetitions
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Kick your feet back to a pushup position, landing softly on the balls of your feet in a plank position. Immediately return your feet to the squat position. Leap up as high as possible from the squat position
3 More Ways to Boost Your Results
A combination of diet, rest, reduced stress levels, exercise, and varying the intensity of exercise you do as ways to help stave off fat deposits in the body.
1. Eat clean and lean
You can eat a variety of healthy, whole foods that will help you stay satisfied while reaching your fat-loss goals. Here is a guideline of what to avoid when you opt for a healthy eating program:
- Avoid processed and refined foods;
- Avoid artificial ingredients and preservatives; and
- Avoid alcohol, soda and fruit juices
2. Hit the gym and do 30 minutes of cardio
A study found that people who walked for about 30 minutes 6 days a week gained hardly any abdominal fat over an 8-month period.
3. Lose your bulk first
Many popular diets these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS. But there is a little-known plan called the 2 Week Diet that actually teaches you what to eat and when. This increases your metabolism, allowing you to shed weight and shed it FAST. Those on the diet report losing 12-23 pounds and 2-4 inches in a matter of 2 weeks – all backed by science. Watch this video to learn more about how the 2-week diet works.