Muffin top madness

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The so-called muffin top is the overhanging flesh that spills over the waistband. Not a good look by anyone's standards. Follow these easy steps and workout routines to melt that muffin top away.

 

STRIP THE FAT:

Stripping excess fat from your body with cardio exercise is one of the best ways to get rid of it.

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.

CONSUME FEWER TOXINS:

Eat a low-sugar diet rich in vegetables, nuts, legumes and whole grains and drink two liters of water a day to help flush out toxins.

EAT MORE ESSENTIAL FATS:

Our bodies need fat for energy, to absorb fat-soluble vitamins, to give us shiny hair and nails, and to transport nutrients around the body. Perversely, not eating enough fat can stop our fat cells functioning properly.

EAT LESS SUGAR:

Excess calories are converted and stored as fat and this includes low-fat foods, sugary foods and alcohol. By eating low GI carbohydrates such as sweet potatoes, oats and basmati rice with low-sugar foods such as nuts, fish and green vegetables, you will also help stabilize blood sugar levels. 

AVOID STRESS:

The female hormone estrogen causes fat to be stored around the pelvic region anyway, so getting stressed makes matters worse. Try to stay calm - a few drops of lavender oil in your bath or a cup of chamomile tea should help.

IMPROVE POSTURE:

Having strong core muscles will not only help the muffin-top area look better because the muscles will be more defined, but by having stronger, well used muscles, the circulation will improve in this area, too. This, in turn, improves blood and oxygen supply to the cells, which will improve rejuvenation and help expel toxins.

Here is a melt-your-muffin-top workout:

Gym workout:

You will need 2 dumbbells (3–5 kg). 
Perform the exercises in the following order, one after another, without pausing in between. 
Rest for 90 seconds. 
Do the entire circuit 1–3 times.

  1.   Bend your knees slightly and hinge forward at the hips while ensuring your back remains flat. Let the dumbbells hang in between your legs. 
    2. Swing the dumbbells gently between your legs to gather a little momentum. 
    3. In one fluid motion, stand up and swing the dumbbells out, up and in toward your chest. 
    4. Pause with your elbows bent and your fists facing each other near your clavicle. 
    5. Bend your knees slightly and explode up on the balls of your feet, simultaneously extending your arms toward the ceiling and pressing the dumbbells up into the air.* 
    6. Pause briefly, then let the dumbbells drop back down to shoulder height and then down to the starting position. 
    7 Do these in sets of 10.
At home workout:

Day 1:

Side Bends- 3 sets of 12-15 per side

Lying Hip Twists- 3 sets of 30

Plank Pose- 3 sets of 30-60 sec

Day 2:

Weighted Twists- 3 sets of 30

Bicycle Crunches- 3 sets of 30

Side Plank Pose- 2 sets of 30-60 sec

Day 3:

Jack Knife- 3 sets of 12-15

Side Bends- 3 sets of 12-15

Plank Pose- 3 sets of 30-60 sec

Day 4:

Grasshopper Push-Ups- 3 sets of 10

Standing Twists- 3 sets of 30

Side Plank Pose- 2 sets of 30-60 sec

Day 5:

Side Bends- 3 sets of 12-15

Bicycle Crunches- 3 sets of 30

Plank Pose- 3 sets of 30-60 sec

Day 6:

Weighted Twists- 3 sets of 30

Lying Hip Twists- 3 sets of 30

Jack Knife- 3 sets of 12-15

Day 7:

Grasshopper Push-Ups- 3 sets of 10

Standing Twists- 3 sets of 30

Side Plank Pose- 2 sets of 30-60 sec

Follow these easy steps and workouts to melt that unappealing muffin top away. These workouts are ideal for the winter months coming up and when summer comes, you will be bikini ready!

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