Best exercises to lose your muffin top in 4 weeks

Have you noticed excess wrinkles on your waist? canyou zip your favorite jeans? It’s time to put yourself in shape: clean your stomach and fight the excess fat. How quickly to remove the stomach and become the owner of a slim figure in a short time? Try this workout and get rid of your muffin top forever!

1. Dumbbell Squat to Shoulder-Press Rotation

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How to:

– With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair.

– Keep your back straight and your abs engaged.

– As you raise your hips to come to standing, press the dumbbells over your head, rotating the torso toward the right, using the side of your abdominals.

– This should be one fluid movement.

– Lower the dumbbells and bend into a squat again.

– Repeat the shoulder press to the left side.

– Alternate sides for 12 total reps.

2. Squat

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– Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.

– Begin the movement by flexing your knees and hips, sitting back with your hips.

– Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

3. Lunge to Overhead Press

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– Hold a light barbell or two dumbbells at arm’s length over your head, palms facing forward.

– Pull your abs in toward your spine to stabilize your core.

– Step your left leg forward into a lunge, then press up and step forward into a lunge with your right leg.

4. One-Arm Rollout

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– Hold the dumbbells at shoulder height.

– Start in a lunge position, with your right knee bent 90 degrees in front of you (be careful not to let the knee bend over your toes) and the left knee slightly bent behind you. Imagine a string pulling up from the top of your head, keeping the neck and back long.

– As you straighten both legs to come to standing, engage the abs and press the dumbbells up over your head.

– Bend the knees to come back to the lunge and lower the weights to shoulder level.

– Do 6 reps, then switch legs. (To make this move harder, Montenegro suggests walking forward while doing the lunges.)

5. Unilateral Dumbbell Dead-Lift

Single-Leg Dumbbell Straight-Leg Deadlift by GiovanniGiammarella on  DeviantArt

– Stand with your feet together. Hold one dumbbell in your right hand and let it hang at your side.

– Keeping the core pulled tight, lean forward, lifting your right leg (same side of the body that’s holding the weight) and lower the dumbbell toward the ground.

– Bring the dumbbell down as low as you can while concentrating on keeping your back straight, core engaged, chest up and neck aligned with the spine.

– Keep the arm holding the dumbbell close to your body to avoid unnecessary pressure on the back.

– Hold for 1 count.

– Tighten your core even more, lower the right leg, and return to standing tall.

– Do 6 reps, then hold the dumbbell in your left hand and repeat with your left leg, for a total of 12 reps

6.Mountain Climbers

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– Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot.

– Use your abdominals to bring your left knee in toward your right elbow. This should be a fluid, controlled movement.

– You should feel the twist in your lower abs, not as much in your back or hips. Keep your shoulders squared.

– Return to starting position, with both feet behind you.

– Repeat by bringing the right knee to the left elbow.

– Alternate sides for 12 total reps.