9 Moves To Shrink Your Muffin Top
Rest for 30 seconds to a minute between each set and new exercise.
Warm Up:It’s always good to start with a 10-15 minute warn up. 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.
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 the traditional ab exercises.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! For more information on how to do a burpee,
Beginner – 3 sets of 10 (without the push up – see below)
Advanced – 3 sets of 15 (for an added challenge, add a push up when you have jumped your feet back to push up position)
Why? This move does it all, plus it will get your heart rate up for a great cardio session!
Plank tuck twist with stability ball: This exercise will really bring the sweat! It works both 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.
Mountain Climbers:This push up-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.
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.
Weighted RussianTwist Russian twists are a great way to work those
core muscles and obliques! Throw in a kettle bell 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.
Planks: Planks are one of the most reliable and trustworthy core exercises, primarily because they hit nearly all of the muscles of your abs! Make sure you keep your butt down, and your back as flat as possible. - 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
- 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.
- 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 butt cheeks together 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.
Side crunches: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.
.jpg)
Comments
Post a Comment