We often feel embarrassed when we step out if we are prone to obesity. There are various areas where fat could be deposited. The most common area could be around hips and abdominal. “Love Handles” are areas that extends outwards from hips.
Muffin Tops is a term that describes persons body fat which extends horizontally and hangs over waist line. It gives the appearance as of muffin. They mostly indicate the accumulation of fat around hips and abdomen. Wearing off too tight clothes can even make it look too pronounced.
Love Handles and muffin tops are not dangerous in nature. They indicate the appearance of obesity which could lead to many health conditions. They are common in both men and women at lower mid section area. So Lets get some of the Best Exercises For Muffins top & Love Handles along with dietary tips.
Best Exercises For Muffins top
Its always advisable to do any form of warm up before practicing any sort of work out. Warm up could be brisk walking for 20 minutes or cycling for 10 minutes. Jumping jacks even pump up your body’s metabolism.
1. Side planks
Planks are regarded as best workout not only in terms of firming up core but to burn belly fat as well. They are really effective to lose muffin top as well as weight in a faster way. In a minute a plank helps to burn 2 calories.
How to do:
- As this is side plank, obtain a side wards position and push yourself up. Press your one hand onto the ground.
- Keep your core engaged and stretch your body completely from head till toes.
- Hold on for 10 seconds.
- Then release to the starting plank position. Repeat the same on other side as well.
- Its advisable to do at least 10 to 15 reps on either side.
2. Crunches
During crunches, abdominal muscles contract with each other and become stronger. Instead of practicing alone, they becomes even more effective when carried in a set of work out. Toned muscles gives a pronounced look rather than appearing bulgy. Crunches helps to burn 3 k. calories per minute. This is one of the Best Exercises For Muffins top & Love Handles
How to do:
- Lie with your back on ground with feet flat on floor. Keep your knees bent. Your arms should be crossed in front of your chest.
- Keep your abs tight and core engaged. Lift your knees and bring them towards your chest.
- Hold in that position and count ten. Keep your abs tight and then release.
- Go for 20 to 25 repetitions.
3. Russian Twist
They help in targeting stubborn belly fat and helps to get rid of them if practiced correctly. They help to get rid of love handles and removes excess side fat. If practiced for 10 minutes then help to burn 100k.calories.
How to do:
- Sit up on floor with feet in front of you and keep your knees bent. The glutes should be pressed onto the floor.
- Don’t drop your upper body, sit back on it till your body looks like letter “V”.
- Hold your hands in front of you and cross them over your chest.
- Twist to one side and hold it. Twist the same on other side and continue for 20 to 25 repetitions.
4. Burpees:
They are sort of planks. They are the most effective workouts that could be practiced in order to get rid of muffin tops. You can easily say good bye with regular practice of it. One minute of Burpee burns roughly of 10 k. calories. Read also Burpees Exercise Benefits and Weight loss
How to do:
- Start from squatting position. Press your hands onto floor and keep in front of you.
- Hop on your feet being in plank position. Then perform a single push up.
- Then push your legs back so that once more squatting position is obtained.
- Then jump straight up with arms overhead.
- Then come back in squat position again. Go for 10 to 15 burpees at one time.
5. Bird Dog
This workout will burn the calories just like anything if practiced continuously. It targets abdominal muscles and glutes which helps to maintain balance and get rid of abdominal obesity. It helps to burn 100 calories for every 10 minutes of performance.
How to do:
- Obtain a table position, kneeling on legs at an 90 degree angle. Keep your back straight and keep hands in front of you.
- Breathe in and lift your right arm and leg in straight position in front and back of your body. Make sure to keep hand and leg straight.
- Then breathe out and bring your leg and arm back in position. Then repeat with other hand and leg.
- Perform 10 to 15 reps on either side.
Best Exercises For Love Handles
By following the following exercises in a proper schedule one can easily get rid of love handles in a much faster way. These are targeted workout that can do magic if done with proper diet plans. Read also Low Carbohydrate Diet Plan For Weight Loss
1. One Hand Toe Touch:
This is such a simple exercise yet very effective in order to get rid of love handles in a easy way. If practiced for 3 minutes continuously, one can easily burn up to 15k.calories.
How to do:
- Sit on ground and fold your left leg inwards and stretch your right leg just in front of you. Stretch enough in order to make it effective.
- Now use right hand to touch your right toe. Hold in this position for at least 10 seconds and repeat for 3 to 4 times.
- This stretching will help to stretch the muscles of your waist along with side muscles of abdomen.
2. Triangle pose
This involves twists and turns that helps in reducing the side fat in much more effective way. While performing, one can burn up to 10 calories per minute. It is the Best Exercises For Muffins top & Love Handles
How to do:
- For performing, stand with both legs and shoulder apart. Inhale and slowly bend your body side ways and touch left tow with left hand.
- Right hand should be in air stretched upwards.
- Its important that your left and right arm should form a straight line , starting from ground.
- Keep your neck towards left side and come back to normal position slowly. Repeat for 10 to 15 repetitions.
3. Mountain climbing
Its an incline form of workout that’s highly effective in order to get rid of belly fat and love handles. If performed for half an hour, a person can burn up to 350k. calories. This is my favorite and Best Exercises For Muffins top & Love Handles
How to do:
- Start in plank position.
- Bring your right knee upwards to body till stomach. Keep your core engaged by keeping arms straight.
- Then return to plank position and repeat it on other side.
- Continue for 15 to 20 repetitions to make it more effective.
4. Abdominal scissors
It mainly targets belly fat and helps to get to of love handles in a much prominent way. Calories burned depends upon pace and intensity.
How to do:
- Lie down on back with hands at your sides. Hands can be even kept under glutes for maintaining back support.
- Extend your legs straight and then cross both legs over other. Legs should be alternated straight up and down.
- Do not drop your legs on the ground. Keep them in air.
- Keep your core engaged and keep back pressed on to the floor.
5. Box Jump
It’s a form of cardio work out that proves effective for burning love handles. If its performed continuously for half an hour one can easily burn up to 400 to 500k. calories.
How to do:
- Stand in athletic position with feet and shoulders wide apart. Keep some distance in between your box and body.
- When you are ready to take jump, push your feet through the feet and then extend your hips. Swing your arms in air and obtain a quarter squat position to land onto the box. Repeat for 10 to 15 times to make it effective.
5 Best Exercises For Muffins top & Love Handles With Sets
Here are 5 work out sets those are Best Exercises For Muffins top & Love Handles. They are recommended by experts and really works on your side fat if done with proper diet plans.
Its advisable to warm up for 15 to 20 minutes before performing any set of work out. Warm up could be brisk walking for 20 minutes or 100 jumping jacks even.
Set 1
- Bicycle crunches – Perform 10 to 15 reps.
- Jack knife – Perform 15 to 20 reps.
- Lying twist hips- Perform 10 to 20 reps.
- Mountain climbing- Perform 15 to 17 reps.
Set 2
- Burpees- Perform 10 to 15 reps.
- High intensity interval training for 20 minutes.
- Jump rope- Perform 15 to 20 reps.
- Lunges- Perform 15 to 20 lunges for each leg.
Set 3
- Cross punch crunch – Perform 10 to 15 reps.
- Break dancer- Perform 10 to 20 reps.
- Bunny Hops- Perform 15 to 17 reps.
- Plank hip dip- Perform 10 to 15 reps.
Set 4
- Plank to push up – Perform 10 to 15 reps.
- Side plank crunch- Perform 15 to 17 reps.
- Crunch Cross Tap- Perform 10 to 12 reps.
- Heel reach- Perform 15 to 20 reps.
Set 5
- Mountain Climbing- Perform 15 to 17 reps.
- Jump rope- Perform 15 to 20 reps.
- Jack Knife- Perform 15 to 20 reps.
- Bicycle Crunches- Perform 10 to 15 reps.
Dietary Tips For Losing Love Handles and Muffin Tops
- Eat real foods. Real foods make sense that foods should be eaten raw and are whole plant based foods.
- Pack your meal with proteins rich and fibre rich foods in order to make you feel full upon less consumption. Fibre even helps to cut down on stubborn fat including love handles.
- Make green leaves part of every day diet as it will leave your body cleansed and free of toxins.
- Fat will not make you fat. Incorporate healthy fats and oils in the diet so that they keeps hunger away till next meal.
- Lean meat will help to build muscle mass.
- Make a habit of consuming at least 3 to 4 liters of water on every day basis.
- Follow clean diet principles, along with proper work out so that one can never approach to level of love handles or muffin tops.
These are simple and very effective tips or Best Exercises For Muffins top & Love Handles. It can give you a positive and surprising results if done with proper dietary discipline.
