Why do you still have those muffin tops or what I call them love handles? I know that you all think that if I do 200 sit-ups then my muffin top will start to come down, NOT!!!! People your muffin tops don’t have muscle in them they are all fat…the fat that you have consumed is the fat you need to burn off. The only way you can rid of your muffin tops is through nutrition and a good cardio workout!!!
Sylvia Nasser, a certified personal trainer on Long Island, N.Y., recommends an overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. She emphasizes that using a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau.
Try these 5 exercises that will CHECK YOUR LOVE HANDLES AT THE DOOR AND TURN THEM INTO CURVES. Everything you do will take some time remember you did not get those Love Handles over night so they are not going to come off over night. Work at it and stay consistent for 21 days and I promise you will see a change. Work a little longer and everyone else will see a difference as well. Don’t forget to follow the reps with the sets
1. Bicycle Crunches
- Lie on your back, knees bent.
- Place hands behind your head without interlacing your fingers. Lift your head slightly.
- Twist so that your left elbow goes toward your right knee while you extend your left leg.
- Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
- Build up to 3 sets of 25 reps each.
2. Standing Trunk Twists
- Stand with your feet about hip-width apart.
- Keep hips and legs facing forward as you twist to the right, extending your left arm out (like a punch) to the right.
- Twist in the opposite direction (left), extending your right arm out in a punch to the left.
- Aim for 100 repetitions.
3. Lying Leg Twist
- Lie on your back with your arms stretched out to the sides, hands flat on your mat.
- Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
- Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
- Return them to center and then lower to the other side so that your outer left thigh touches the ground.
- Build up to 3 sets of 25 reps each.
4. Side Planks
- Lie down on your right side, leaning on your elbow.
- Extend your legs out straight, with your feet stacked. The edge of your right foot should be on the floor.
- Use your core to hold your body up in a straight line (you can modify it by putting your right knee down on the floor if you need support). Hold for 20 to 30 seconds, or longer if you can.
- Lower yourself fully to the floor and switch sides.
- For added challenge, lift the top leg and hold it up so that it is not touching the bottom leg.
- Holding each side for about 30 seconds, do four or five reps, and increase as you get stronger.
5. Seated Russian Twists
- Sit on the floor with your knees bent and feet flat.
- Hold your arms out in front of you, hands pressed together.
- Lean back about 45 degrees. With a slow, controlled movement, twist to your left side. Return to center, and twist to your right. That’s one rep.
- One full rep should take about 20 seconds. Take a breath and repeat. Start with four to five reps, adding more reps as you get stronger.
- For an added challenge, lift your feet off the floor as you do this exercise.
- If you don’t have a medicine ball use weights or start off slow and just use your arm movements to build up your core.
References: Everyday Health, popsugartvfit on YouTube, Sylvia Nasser