Muffin Top Melter

If you are among those people that the winter weather created certain muffin top on your stomach, then now it is the right time to devote yourself to certain workout that will help you to prepare not only your belly, but the entire body for the summer that comes. Today’s article is here to present to you a workout that is a combination of the most effective exercises that will strength the muscles of your body midsection and will turn your stomach into a strong and flat one. After four weeks you will be astonished of the way how your abs will look like, not talking about how differently you will look into your clothes. For greater challenge, the workout needs to be combined with a strength and cardio training. If you do not know which cardio training to choose, the 4 Weeks to Fit Plan will work great for you.

The workout is consisted of 6 exercises that need to be performed 4 days weekly. You will have to do 1 set of each of the exercises back to back. After each session you may have a break of 30-60 seconds and then you will have to do at least two more repetitions of the circuit. The total time that is needed for this workout is no more than 30 minutes and the only equipment that you will need is an exercise mat.

Following are detailed instructions of each of the 6 exercises.

  1. Dead Bug

Start the exercise by laying down on the back and extend your arms as much as you can along your body sides.

Next, drive your arms to a table-top position and bend your knees so that the legs will come into a parallel position with the ground.

As you are lifting the left arm up and behind your head, you will have to straighten your right leg, but make sure that the same is not touching the ground.

Then you may return your bod to the starting position.

In order to complete one repetition, switch the sides, and repeat the same movements with the opposite leg and arm.

You will have to make 3 sets of 10 repetitions of the exercise.

A professional tip is that you should not allow the lower part of the back to have a contact with the ground i.e. the same needs to be kept pressed downward so that you may tighten your abs.

  1. Double Criss-Cross

Start the exercise by laying down on your back so that you will bend your knees up to your chest.

Put your hands behind your back.

While you are extending the right leg out and bring it almost to a parallel position with the ground, bend the left knee up to the chest.

At this point the right shoulder should turn into knee, so that you may pulse the shoulder and the knee together two times.

Return to the starting position.

Next, switch feet and arms and perform the same movements as with the opposite sides so that you can finish one repetition.

You will have to make 3 sets of 20 repetitions of the exercise.

  1. Pretzel Knee Crunch

Start the exercise by bringing your body into a pretzel position i.e. your right leg should be bend in front of your body and your left leg behind your body.

Both knees should be forming an angle of 90 degrees.

Your spine should be maintained into a natural position and your torso should be leaned to the front so that the same will form an angle of 45 degrees with the ground.

Next, you will have to drive your hands in front of your chest. If you think that this body position is hard for you, then you may place your hands on the ground so that you will give a complete support to your body and you will ease the movements.

Afterwards, you should raise your left leg several inches off the ground and bring the same leg towards right.

At this point you should not move the rest of your body and you need to try to tap the left elbow with the left thigh.

Next, you may return your leg behind your body, but make sure that the same will not be lowered to the floor.

Return your body to the starting position.

Make 3 sets of 20 repetitions of the exercise.

  1. Elbow Plank Hip Rainbow

Start the exercise by bringing your body into a complete plank position so that your feet will be on the same distance as the distance between the hips.

As you are tightening your abs, raise your hips above the shoulders.

Then make a rotation with the right hip towards the ground and pivot onto the sides of the feet.

In order to return to the starting position, pull your abs in to the spine and raise your hips back up.

In order to complete one repetition, you will have to repeat the same movements to the left side.

Make 3 sets of 10 repetitions of the exercise.

  1. Swimming

Start the exercise by laying down on your stomach, so that your face will be turned towards the ground.

Extend your arms and legs as much as you can, so that the same will form an ‘X’ shape.

Additionally, make extensions with your spine too and lift your thighs, arms, and chest off the ground, so that the same will be hovering above the mat.

In order to avoid body injuries, while performing these movements keep the focus of your eyes on the floor.

While you are lifting the left leg higher behind the hip, reach the right arm towards the ear.

Then alternate sides immediately and as this you will finish one repetition.

During the entire exercise you must keep your torso as steady as possible.

Make 3 sets of 20 repetitions of the exercise.

If you want to make modifications of the exercise, you may go with bent elbows and put the entire focus on the abdominals i.e. engage them. As this you will be able to strengthen your spine and abdominals. Additionally, as you are raising your chest to the front, you may widen the shoulder blades and slide them down to your rib cage.

  1. Side Plank Pile

Start the exercise by bringing your body into a right side plank so that your right arm will be completely extended and placed under your shoulder.

Your left arm need to be extended by your ear, and the left leg should be crossed over the right leg.

Regarding the left hand, the same should be turned towards the floor. Do not forget to engage your abs.

Next, your knees need to be bend into a pile so that your body weight will be concentrated in the feet.

The left arm should be lowered by the left thigh, so that the left hand will he turned towards the ceiling.

In order to return your body to the starting position, you need to extend your legs completely.

Make 3 sets of 10 repetitions of the exercise.