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Title : 4 Simple And Effective Exercises Against Muffin Tops
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4 Simple And Effective Exercises Against Muffin Tops

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Check out of these simple yet effective exercises against muffin tops:

Step 1 – Calorie Burning Activities

The first step in your battle against the muffin top is performing calorie-burning exercises several days a week. According to the U.S. Department of Health and Human Services, they suggest that a person do up to 5 hours of moderate cardio each week. These are simple and can easily be incorporated into your life depending on your preference. If you are already enrolled at a gym, utilize their stair-climber or elliptical machine while listening to your favorite tunes. If you prefer the outdoors, start jogging, running, swimming, or riding your bicycle. Keep a slow but steady pace to allow your system to fire up and slowly begin burning away those fat cells.

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Step 2 – High-Intense Interval Training

Now you need to start incorporating high-intense interval training, otherwise known as HIIT, into your daily workout sessions. The biggest benefit to the high-intense interval training is that it fires up your metabolism during your workout and keeps it burning long after you have stopped. This allows you system to burn calories even when you are in your rested state. Incorporating the high-intense interval training into your routine is simple if you know how. For example, if you are already utilizing jogging as your calorie burning activity, then twice a week you will jog for a few minutes, then run at a vigorous speed, then back to jogging. Repeat this process for ten minutes until you can slowly work it into the routine for thirty minutes. Doing this twice a week will have a huge impact on trimming down that bulging muffin top.

Step 3 – Strength Training

Now that you have a solid base of ways to begin burning those excess calories, you need to maintain and increase surrounding muscle tissue to keep the muffin top from returning. It is impossible to just target that specific area and see optimal results, so utilizing all these techniques will trim down the fat, tone up the muscles, and allow your metabolism to keep that caloric fire burning long after you have stopped with these exercise routines. If you do not have a home-gym or strength training DVDs to work from, your local gym or YMCA has several classes during the week that will help you continue your journey. Two days a week you should schedule strength training, it will use up much more energy than fat to sustain itself. The target here is three sets of each strength training exercises you choose, eight repetitions per set.

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Step 4 Circuit Training

Now that you have the basic foundation in place to burn away that muffin top, it is time to incorporate some circuit training into the mix. Adding variety to your routines will help keep you motivated and also increase the caloric burn. The basic idea behind the circuit training is that you are already doing high-intense interval training or strength training exercises, now in between sets you squeeze in other cardiovascular exercises to increase the fat burning process. So for example, you are lifting weights in your strength training regime, in between each set you can do one minute of sit-ups or jumping jacks. According to the Department of Health and Human Services, these are some additional exercises that can be incorporated into the circuit training for maximum results:

The Side Bends – Standing with your feet at hip distance apart and your arms at your sides, reach down towards the toes with one arm. Lift the other arm towards your waist, with hand on your hip. Alternate sides with one of your arms up and the other down. Do as many reps in one minute between other exercises.

The Standing Twists – Place both hands behind your head, keep the elbows out wide, then bend at the knees slightly. Be sure to isolate the core and keep the hips still. Twist to the one side, stop, then twist to the other side. Do as many reps in one minute between other exercises.

The Jack-Knife – Lay flat on the floor or on a bench, be sure to keep the legs straight and arms stretched out above the head. Point your toes towards the ceiling and slowly raise your arms to your toes. Begin to raise the legs to the 45 and then 90 degree angles. Keep the shoulders off the floor or bench, bring arms above the belly so you appear to resemble a jack-knife. Return to starting position. Do as many reps in one minute between other exercises.

These simple yet effective exercises against muffin tops should help you to gradually lose from one to two pounds each week. According to the studies conducted by the American Heart Association, these are safe techniques anyone can easily incorporate into their lifestyle. While you begin this exercise journey, you can do a lot for reducing the appearance of the muffin top by starting to cut back on sugar, salt, trans fat, and your cholesterol intake. Focus now on snacking on healthy foods like whole grains, vegetables, and fruits. Try to eliminate high-calorie foods from your diet and you can combat this issue from two sides at the same time.

Article originally published on FitHog.com

 

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