Muffin tops are delicious only to when you eat them, not when it hangs over your waistband. Yes, they are very unaesthetic and you can’t hide that flabby fat in your pants, because it can’t be hidden.
Luckily, with the proper clean diet and a combo of cardio and strength exercises you can lose that fat all around your waist. Cardio exercises are the best in this case because it will target the core area. Running is another great option for this fat blast, especially if you’re twisting once in a while.
The following exercises are especially designed to burn calories and to sculpt the muscle underneath the excess fat. This, if you combine these exercise with a clean nutrition plan. K-boom, your belly fat will vanish.
1. Twisting Mountain Climbers
Image Credits: Twisting Mountain Climbers
Start in a plank position, arms fully extended. Bring your right knee in toward your left elbow, then straighten that leg and place foot back on the floor. Repeat on the other side. Aim for three sets of 20 seconds of this exercise.
Image Credits: Superman
To do a Superman from the floor, lie facedown on a mat, with arms extended out and legs straight back. Tighten your core and glutes and lift up your legs and arms simultaneously, so you look like (you guessed it) Superman in flight. Hold for one count and then rest back on the floor. Aim for three sets of 20 seconds of Superman lifts.
3. Hip Bridge
Image Credits: Hip Bridge
Lie on the floor facing up with feet flat and knees bent, arms by your sides, with palms facing down. Lift your hips all the way up while squeezing your glutes and keeping your core engaged. Your body should form a straight line from shoulders to knees. Hold for three counts at the top, then slowly lower for another count of three and quickly come back up. To make the exercise slightly more difficult, lift one leg up to the ceiling. Do 15 reps on each side.
4. Back Extensions with Barbell on Shoulders
Image Credits: Back Extensions with Barbell on Shoulders
Hold a barbell on your upper back with a firm grip to keep bar from sliding forward. The bar should rest on your traps and align with your shoulders. (If you have a 45° incline back extension machine, you can do these on that machine, too.) Hinge at your hips and keep your core braced (don’t bend your back), slowly bend forward toward the floor, making sure not to bend your torso too far at the top of the hyperextension. Then raise yourself back up just parallel to the bench so that your body creates a straight line. Do 12 reps in a set.
5. Cable Trunk Rotation
Image Credits: Cable Trunk Rotation
To do this weighted obliques exercise in the gym, attach a handle to the cable machine so the handle is at face-level. Stand facing the frame of the machine. Start with your feet slightly wider than shoulder-width. Keep your knees soft and your core engaged. Hold the handle with both hands, keeping your arms straight. Twist the handle downward and across the left side of your body near the side of the hip while bending the left knee inward. Come back up to center with controlled movement. Then repeat on the right side with left knee bending inward while you twist right. Stay upright throughout the entire range-of-motion, keep your back straight and your shoulders pulled back. Do 10 rotations to each side for a total of 20 reps.
6. Jab-Cross to Sprawl
Image Credits: Jab-Cross to Sprawl
From a fight stance (one leg slightly in front and boxing guard up), throw a long, straight punch from your lead arm (jab) while rotating through your hips and shoulders, pivoting on the ball of your front foot. Follow up with a long, straight punch from the back arm (cross), keeping the opposite arm in a guard and pivoting on ball of back foot. Return both hands to guard, bend your knees, and bring your hands to the ground, shooting both legs back to a high plank (think of doing a burpee). Jump both legs back in and stand up in fight stance. Repeat for 30 seconds alternating fight stance each rep. Rest for 15 seconds, then proceed to the next move.
7. Spiderman Climbers
Image Credits: Spiderman Climbers
Starting in a full plank position, with your hands under your shoulders and your head, hips, and heels in a straight line, jump your right foot to your right hand. Make sure your hips stay low and your right foot is flat on the ground. As you jump your right foot back to the starting position, simultaneously jumping your left foot out to your left hand. Repeat this motion, alternating sides every rep, for 30 seconds.
You could also pull the right knee in to the right elbow, keeping your right leg in the air, before putting your right foot back down next to your left foot and repeating on the other side.
Rest for 15 seconds, then proceed to the next move.
8. Sumo Squat With Alternating Leg Check
Image Credits: Sumo Squat With Alternating Leg Check
Step your feet slightly wider than shoulder-width with toes pointed out. Bring your hands in front of your chest with your palms facing out. Keeping your chest lifted, sit your butt down and back into a deep squat, pressing knees out in line with toes. Slowly rise up by driving your weight through your heels, and squeeze your glutes on the way up.
Once you’re back in standing position, lift up your right knee and crunch your obliques down as the right elbow meets the outside of the thigh. Keep your weight centered and your chest lifted. Repeat the squat, and then leg check on left side alternating sides for 30 seconds. Rest for 15 seconds, then proceed to next move. You’ll be carving your obliques with this standing side-crunching move.
9. Four Uppercuts, Four Plyo Lunges
Image Credits: Four Uppercuts, Four Plyo Lunges
Start in a fight stance with your knees slightly bent and boxing guard up. Perform four uppercuts by bending the elbow at 90° and punch vertically to your imaginary opponent’s chin.
Rotate your torso and roll through the shoulders as you punch and return with your hands up in a guard position in between strikes.
Image Credits: Popsugar