5 exercises that can help you reduce muffin top

Excess fat, especially in slender people, does not just appear – it is a signal about the body’s malfunctioning. The fat is deposited more often on the abdomen and on the sides, creating an ugly “muffin top” – and this affects not only women but also men. What causes the appearance of fat?

In the first place, this is the result of malnutrition. Irregular fast snacks and hunger during the day, too much sweet,- all this leads to the accumulation of fat on the belly and sides.

The metabolic process in the body is disrupted, and the process of digestion and fat burning is slowed down.




The fat layer on the abdomen and sides appears also from an excess amount of toxins. Alcohol, smoking, taking hormonal medications – all this affects the speed of blood circulation.

So, the speed of elimination of harmful substances and fats decreases.

Also unhealthy lifestyle can lead to belly fat. In fact, the body is a complex biological mechanism, and best of all it works in the presence of a clear and constant regime. Otherwise, all the processes taking place in it are slowed down – which affects health and the shape.

Noticing excess fat on the belly and sides, many people decide to fight with it purposefully – and they are supposed to perform crunches.

However, the fat does not vanish. The fact is that doctors have proved that exercises such as crunches do not affect the fat layer. Yes, with intensive work the muscles of the abdomen really get energy from the fat layer – the thing is that the amount of fat burned is so insignificant that the amount spent during training is filled almost instantly.

Today we want to present you the 5 most effective exercises that will help get rid of fat on the stomach and sides. Scroll down to find out the details.

#1. Crunches

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1. Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.

2. Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.

3. Slowly return to the starting position and repeat until set is complete.

#2. Bicycles

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1. Lie on your back, lift your shoulders off the mat and raise both legs.

2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.

3. Return to the starting position and then crunch to the opposite side.

4. Repeat until the set is complete.




#3. Knee Touches

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Here are the steps to performing Bent Knee Toe Touches:

1) Lie on the mat bringing your legs into a tabletop position off the floor and arms resting by side.

2) Tighten abdominals to reach hands toward your shins curling head, neck and shoulders off the floor. Slowly return to start position. Repeat for desired number of reps.

#4. Knee to Elbow Crunches

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1. Lie on your back with your legs fully extended and your arms bent and by your sides.

2. Lift your torso off the floor, bend your right leg and bring your right knee close to your left elbow.

3. Slowly return to the starting position, and crunch to the opposite side.

4. Repeat until set is complete.

#5. Hip Raises

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1. Start in a side plank position, with your shoulder over your elbow and your body in a straight line.

2. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.

3. Repeat and switch sides.




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