A muffin-top is the cute overhanging fat that spills over the waistline of pants or skirts.
The thick layers of side stomach fat known as "muffin-top" is also referred to as love handles or "spare tire".
Your spare tire is part of a set group of muscles known as your core.
It's what connects your upper and lower body.
To lose the muffin top and tone your stomach, you need to train your core muscles—specifically the "love handles".
These 5 exercises target the core, tone the love handles, and work your abs from all angles.
Not only that, strong core can also help reduce back pain.
- Side Plank Knee-Tuck
- Downward facing dog
- Dynamic Plank
Try the 18-minute workout (at the bottom of this page) to train your love handles, lower abs, upper-abs, and work on deep core strength. You can also mix and match any of the exercises in your gym routine or at home workout.
Don’t forget proper nutrition plays a big role in seeing results you want. So be sure to supplement your workouts with a healthy balanced diet.
As a start, add these 5 delicious belly fat burning foods to your diet.
1. Superman Exercise
- To start, lie and face down on the floor or an exercise (Yoga) mat. Extend your arms fully over your head and next to your ears.
- Simultaneously contract your glutes and raise your arms, legs, and chest off of the floor. Hold the top position for 1 to 2 seconds.
- Then Slowly lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat 10 to 12 times.
2. Side Plank With Tuck
- Lie on your left side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Lift hips in the air, forming a straight line from your ankles to your shoulders and brace your core.
- While keeping your torso stable, raise your top leg. Without changing the angle of your body, bring your top knee toward your chest.
- Pause for 1 to 2 seconds and then return to the starting position. Do 10-12 repetitions before switching and repeating on the other side.
3. Downward-Facing Dog
- To begin, get down into a forearm plank with your elbows directly beneath your shoulders, legs extended.
- Draw your navel toward the spine and engage your glutes. Press through your heels so calves are lengthened. Your body should form a straight line from head to heels.
- Slowly exhale and shift your weight backward by pushing your hips up and back. Continue moving your body until it forms an inverted V, allowing your head to hang loosely between your shoulders.
- Keep your legs extended and be sure to maintain a flat back. Hold for 1-2 seconds. Continue back and forth for 10-12 repetitions before moving to the next exercise.
- Lie down flat on your back with your arms at your sides, palms pressing into the floor. You can place your hands under your pelvis if you feel the need to protect your lower back.
- Lift both your legs off the floor towards the ceiling, contracting the abs and pressing your lowers abs into the ground.
- Keeping your abs engaged and lower back on the ground, slowly lower your right leg until it’s a few inches above the floor. Then scissor your legs, lifting your right leg up while lowering your left leg. Continue alternating between your legs for 10 -12 reps per leg.
5. Dynamic plank
- Not only does this exercise strengthen your core, it also works your chest and shoulders.
- To begin, start in plank position with your elbows directly beneath your shoulders. Your body should form a straight-line from your head to heels.
- Move your right hand into standard push-up position, then move your left hand into standard push up position. Return to the starting position by lowering onto your right forearm and then your left forearm.
- Alternate sides, rising onto your left hand next, then your right. Repeat until you complete 10-12 reps on each side.
* Complete 3 sets of the following exercises in sequence (as a circuit). Perform each exercise for the prescribed number of repetitions with little to no rest between exercises.
Rest 60 to 90 seconds between sets. The entire workout takes less 18 minutes.
There you have it!
The best 5 exercises to "get rid of love handles". These moves will not only help reduce the excess layers of fat around your belly, but they will also strengthen your core.