5-Minute Muffin Top Workout For Busy Women
There are all kind of different types of problematic fat. One that many people suffer is the muffed top fat.
On the other hand not everybody have the time to hit the gym and spend 2 hours to make some progress.
All you need is a good workout plan and you can do the exercises at home and still achieve the same results.
Here we are going to give you a 5-minute muffin top workout which is going to give you amazing results. After only one month of regular exercises, your body is going to be transformed. You will finally be proud of your body.
1. Oblique Press and Reach
You need to do 3 sets of 12-15 on each side.
How to do it:
Kneel on your left knee with your right foot out in front of you, foot flat on the floor (leg will form a 90-degree angle). Keep the abdominal muscles tight, back straight, tailbone tucked. Hold a weight in your right hand, arm extended out to the right and bent at a 90-degree angle with your fist in the air.
Then, reach up, extending your arm straight into the air while bending your body down to the left side and touching your left fingertips to the ground. Next, use your oblique muscle pull your torso back to starting position.
2. Side Plank Crunch
You need to do 3 sets of 10-12 reps.
How to do it:
Start on your right elbow, your right foot slightly in front of your left. Keep your core tightened throughout. Pull the right knee in towards the chest and crunch your left elbow toward it. Then bring back out to side plank position.
3. Plank Up-Downs
You need to do 8 on each side or shoot for 30-45 seconds.
How to do it:
Get into plank position, with arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Then, starting with one arm, lower down onto your forearm, then follow with the next arm. Move back up, one arm at a time, to the fully extended plank. Make sure to avoid rocking your hips, Stokes warns, and keep the core tight the entire time.
“It also works your upper body as well,” Stokes notes since your upper body is moving and helping to support your entire plank position.
4. Around the World Obliques
You need to do 8-10 slow and controlled reps in each direction, alternating sides.
How to do it:
-To do it, just follow the instructions on the picture below and make sure you do it correctly.
5. Pass the Ball
You need to do for 30-45 seconds.
How to do it:
These are basically bicycle crunches turned up a notch. Lie flat on the ground, abs pulled in tight to your spine and back flat on the floor. Pick your chest up, pulling the right knee into your chest and holding a ball in your left hand. Pass the ball underneath your right knee into your right hand and crunch up. “It’s almost like a figure-8,” says Stokes. Like dribbling a basketball, minus that bounce on the floor.
Rotate your legs after each pass, and make sure you’re crunching up every time. Keep your shoulder blades lifted off the ground throughout.
6. Knee Drop
You need to do 3 sets of 8-10 reps on each side.
How to do it:
Lie flat on the ground, abs pulled in tight to your spine, back flat on the floor. Lift legs off the floor and into a tabletop position. Squeeze the ball between legs, engaging the inner thigh muscles and lower abs the entire time. Drop your knees over to the right—slowly—keeping abs pulled in tight and lower back flat. Exhale and pull to center, then inhale as you drop them down the other way.
“You want to keep them tucked in, knees aligned over your hips,” says Stokes. You’ll also get an awesome lower back stretch. Holding the ball tight will ensure you keep your legs together throughout the movement.
Crouching Tiger Push-Up
Source: Train Hard Team