Feeling like you can’t wear your favourite top because it has a tendency to show your not so favourite jiggly area just above your waistline? Maybe you just want to feel more comfortable in your own skin but the dubbed muffin top has you feeling some kind of way about how your confidence should be measured.
Then you’ve come to the right place! Taking care of your body by working on your physical ideals and self-confidence can take time to build up as it’s not going to work over night. Targeting all areas with these simple exercises and perseverance will get you closer to your goal to achieve those impressive sexy abs whilst gaining strength and improving your posture.
The Plank is a good way to start out your routine and it only takes a minute (literally). It can be completed anywhere at any time as you don’t need any equipment other than yourself! It can be more effective than sit ups and crunches as it works exclusively to strengthen your core muscles and tone the abdominal muscles. Not only will you be flattening the stomach area, but you will be strengthening you core muscle which can improve the effectiveness of all other exercises that you may do. The longer you can hold the plank position, the greater the stronger you will be and the quicker the desired outcome. It is advised that you do not do the plank if you have suffered from lower back trauma.
Starting in a similar position to a push up, rest your elbows and knees on the floor, interlocking your hands. Straighten your legs ensuring that your feet are hips width apart and raise onto the balls of your feet. Facing the floor hold your position and ensuring that your back is straight and not arched and that your bottom is not sticking in the air. Contract your abs and hold for 30 seconds and then rest for 15. Eventually you will able to extend the time you can hold in between rests to 3 minutes as you get stronger.
Lying on your right side, prop yourself up with your elbow so that your hand is flush to the floor in front of you. Then, placing your left foot on top of your right, push yourself up so that your body forms into a triangle with the floor. Remember to keep your shoulders in line and not let your left fall forwards or backwards and then hold the position for as long as you can. Switch to lying on your left side and repeat.
Following the basic plank, lie flat on the floor face down, feet together and your arms by your sides. Raise your chest up slowly until you feel your lower back muscles contract and then raise your arms up. Position your hands so that they are facing upwards and away from body, ensuring that your thumbs are pointing to the ceiling. Remember to relax and not clench your bottom together. Like the basic plank, hold for 30 seconds.
Stomach Vacuum Reps
This exercise can be done on all fours, lying (similar to the Plank) or seated. Making sure that your spine is straight, breathe in deeply, envisioning that your navel is touching your spine, exhale whilst holding your position for 12 seconds. These counts as one breathe. Relax for a few seconds and then repeat 12 times.
Lying on your back, pressing your lower back into the floor so that it contracts, place your hand behind your head. Lift your knees towards your chest, so that your hips and knees are bent at 90 degrees. In a motion similar to using a bike, lift your head and shoulders whilst twisting your torso to connect your right elbow with left knee whilst extending the right leg. Then do the same again but meet your left elbow to your right knee and extending your left leg. That equals one rep. Repeat 15 times, remembering to breathe evenly throughout the exercise.
Opposite Arm/ Leg Raise
Starting on all fours keeping your knees in line with your hips and your hands in line with your shoulders, lift your right arm in front of you whilst lifting your left leg straight out behind you. Keeping your balance and creating a straight line from your fingers to your toes, hold for one breath and resume to starting position. Then proceed to do the same again with your left arm and right leg, hold again for one breath again and return to starting position. This counts as one rep, repeat 20 times.
Scissor kicks are good for improving not only your waist line but also for improving posture. It can help to eliminate any back pain your may suffer from.
Start by lying on your back placing your hand by your side and your feet raised slightly from the ground. Breathe in so that your back is not arched and flush against the floor. Your hands should not move, and keeping your legs slightly raised, alternate kicks to the ceiling, left leg then right leg. This counts as one rep and should be repeated 10 – 15 times.
Completing all of these exercises frequently alongside a good nutritional diet can help to eliminate the muffin top efficiently. Not only creating a healthier lifestyle but dedication and commitment can help to eradicate the unwanted shape of your body and lead to a successful well-toned body.