With the summer fast approaching, the muffin top is every woman’s nightmare. You’ll all agree that keeping the belly flat requires a lot of time and effort, but, if you’re time-bound and can’t fulfill an adamant workout regimen, here we recommend the top 5 exercises to do at home to reduce your waist size and lose the muffin top at the same time.
The exercises have been proposed by professional and certified trainer Matt.
The high plank–
lying on the floor in a push-position, tighten your buttocks (you should feel your navel getting close to your spine). Lift yourself to a plank position, hold for 15 minutes then lower yourself back to the floor. Do 10 reps of the exercise.
The lunge reach –
Stand up, your feet hip-width apart. Slightly bend your knees while placing your arms aside. Lift your arms above your head lunging forward with the left leg. Push off your left leg to return. Alternate legs. Switching sides, do 16 repetitions of the lunge.
The hands-up hop –
stand up, your feet hip-width apart; bend your knees slightly. Put your hands on your hips. Raise your right knee stepping forward with the left foot. Stretch your arms above your head hopping straight up on your left leg. Hands on your feet, land with your feet together. Switching sides, do 20 repetitions of the exercise.
The squat jump –
this exercise may cause a little burning. Stand up, your feet shoulder-width apart. Bend your knees slightly placing your hands sideways. Raise your arms above your head then Follow by jumping straight up. Bringing your hands down, land in a squat. Do 12 repetitions.
The lunge jump –
bending your left leg, put your arms above your head in a lunge position. Jump straight up switching legs in mid-air so that you land in a lunge with your right leg in front. Do 12 repetitions for wash side.
The easiest way to gain mass and encourage muscle growth it to focus on and target the big muscles in your body. Your pectoral muscles are the large muscle group in your chest. Many exercises that target them also build up secondary muscles in your triceps and shoulders.
For these reasons your chest or pectoral muscles are a great place to workout when trying to gain muscle mass. I’d like to share with you 7 exercises that you should incorporate into your routine which are great for building up your chest muscles.
1) Dumbbell Flyes
Lie down on a flat bench and place a dumbbell in each hand. Rest the dumbbells on your thighs and keep your palms facing each other. Raise your arms one at a time until they are point straight up with your elbows slightly bent and the weights parallel to each other and your body. That is your starting position.
Lower your arm in a wide arch until you feel a stretch in your chest. All the movement should be coming from your chest, do not move or bend your arms. Follow the same path back up and squeeze your chest when you get to the top.
2) Bench Press
Lie down on a flat bench with a barbell rack. Line up in the center of the bench and take a grip shoulder length apart. Make sure your hands are evenly spaced. Push the bar up and out of the rack and bring it in line with your mid-chest. Slowly lower the bar until it touches your chest and then push it back up for one rep.
You can lift a lot of weight with this exercise, just make sure to stay safe and have a spotter behind you.
3) Push Ups
Classic exercise you can do in the comfort of your own home. Lie on your stomach with your hands shoulder with apart, palms on the ground. Push up keeping your back and legs straight, no sagging in the middle! Up and down is one rep. Alter the distance and angle between your hands to work different parts of your pectorals.
4) Pec Deck Butterflys
Sit down at the Pec Deck machine. Position your chair so that your arms are in a slightly bent L shape when you grab the handles. Bring both arms together and squeeze in the middle. Then return to starting position.
5) Pull Overs
Great exercise to extend the rib cage. Lie perpendicular to a flat bench. Only your shoulders should be on the bench, feet are flat on the floor. Use both your hands to hold one dumbbell. Arms should be bent at the elbow and weight should be directly in front of your face. Extend your hands backwards and down, then pull back up for one complete rep.
This is an excellent compound movement that works your chest and arms. Find a set of dip bars and position yourself on them. Keep your knees bent, legs crossed at the ankles and lean slightly forward. Lower yourself down, then lift back up slowly for one rep.
7) Cable Crossovers
Find a pulley machine which has one pulley on each side. Move each pulley into the ‘high’ position. Reach out and grab each handle. Stand up straight with your arms out like the letter T. Lean forward at your hip, keeping your back straight. This is the starting position. Then bring your arms together and down, squeezing your chest at the bottom when they connect. Slowly return to the start for one rep.
Belly fat is harder to lose than fat in other areas of your body. That’s why you’ve probably noticed that when you diet to lose weight, your upper body is the first to shrink while your belly remains more or less the same.
Belly fat is incredibly easy to gain and incredibly difficult to lose. This excess fat is also dangerous to health and should be shredded. Besides abstaining from the foods that taste good, drinking excess alcohol, and spending too much time on the couch, we need to do the right exercises.
HERE ARE TEN AB EXERCISES THAT’LL HELP TORCH THAT BELLY FAT
Crunches are, arguably, the single best exercise for melting belly fat – and the reason why they’re numero uno on this list.
How to do:
– Lie down flat on a mat, knees bent and feet on the ground. (As an alternative, you can lift your legs off the floor at a 90-degree angle.)
-Place your hands behind your head, or keep them crossed on your chest.
– Take a deep breath in; and as you lift your upper torso off the floor, breathe out.
– Do ten repetitions. Rest for 60 seconds, and repeat 2-3 times.
2. 90-DEGREE STATIC PRESS
Static presses are a great way to awaken your core at the beginning of your workout and are a fantastic standalone abs exercise.
How to do:
– Lie faceup with knees and hips bent at a 90-degree angle.
– Extend arms and press both palms on top of thighs.
– Inhale deeply, and as you exhale, constrict your abdominals, pressing your lower back against the floor and pushing your thighs back.
– Hold for a one count and then release.
– Do ten reps, rest for 60 seconds, and repeat 2-3 times.
How to do:
– Lie on the floor and keep your hands at either your sides or behind your head (similar to crunches.)
– Lift both of your legs off the ground and bend at the knees.
– Bring your right knee close to your chest while keeping your left leg stationary.
– Perform with the opposite leg.
– The motion should resemble paddling a bicycle.
– Repeat 20 times, rest for a minute and repeat.
How to do:
– Sit with your knees bent, feet flat on the ground.
– Lean back to elevate your torso, elbows touching your hips; palms face down.
– Constrict abs and lift legs into a 90-degree angle, toes pointed (knees should be touching).
– Keeping your hips grounded, slowly bring the legs over to the left.
– Keeping the 90-degree angle with legs, lower legs and lift them up and to the right, as if you were tracing the letter “U” with your knees.
– This is one repetition. Do 20 reps and then switch sides.
5. LEG LIFTS
Aside from ab crunches, leg lifts may be the most effective overall ab movement.
How to do:
– Lay down with your back flat on the floor, feet straight out, hands and arms against your sides.
– Straighten your legs and lift your feet 6 inches off the ground.
– Keeping your legs straight and together, lift them until they are at a 45-degree angle to your torso.
– Repeat movement 10-20 times.
6. STOMACH VACUUM
How to do:
– Go down to the ground on all fours, supporting your body on hands and knees.
– Inhale deeply and loosen your abdomen.
– While exhaling, tighten your abdomen muscles.
– Hold the position for 15-30 seconds.
7. LUNGE TWIST
How to do:
– Stand with your legs hip-width apart. Keep your knees slightly bent.
– Lift both your hands in front of you, aligning them with your shoulders and keeping them parallel to the ground.
– Lunge forward, taking a big step forward with your right leg, and sit down as if on a chair so that your knees make a 90-degree angle with the floor.
– Twist your torso (just the torso, and not the legs) to the right and then to the left.
– Repeat 10 times.
8. AB TWIST
How to do:
– Sit with your butt on the floor (preferably, on an exercise mat.) Hold your feet a few inches off the ground with knees slightly bent.
– Holding your arms straight out in front of your chest and palms together, lean back slightly to the point where you have to hold yourself up with your ab muscles.
– Twist your torso to your left side, pause, then twist back to center position. Twist to right center and return back to center. The is one rep.
– Repeat 10-15 times.
9. THE COBRA
How to do:
– Lie facedown on the floor, palms near your chest.
– Lift your head, chest, and shoulders off the floor, pulling your shoulder blades together.
– Hold to a count of 3 and lower back down. Repeat 10 times.
10. PLANK HOLD
This one is a great way to wrap up an ab workout – or any workout, for that matter. Yeah, you’re gonna sweat some more.
How to do:
– Place forearms on the ground; elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance.
– Straighten your legs, ground toes into the floor, squeeze glutes to keep your body stable.
– Holding your upper and lower body parallel, hold this position for 30-60 seconds.