Muffin Top (No More) Workout

As women most of us are all too aware of that moment when you sit down, while wearing jeans and your immediate reaction is to wiggle the waist line of your jeans up, to in effect, "tuck in" the pudge.  Its practically second nature, right? Most of us don't even realize that we are doing it, it has just become second nature! I have to say of my friends and family, one of the number one desires in regards to their body is to shrink their waist line. While diet plays a HUGE roll in the amount of fat that is accumulated around your middle. There are some great simple at home exercises that you can do to help tone and tighten your belly!

**Check out these other blog posts for additional tummy toning and waist whittling exercises:

Trunk Twist

Spiderman Plank

Straight Arm Plank: 

Keep your hands directly under your shoulders (try not to round your shoulders), Keep your hips in a straight line between your feet and shoulders. (no droopy hips or butts in the air!!) Essentially you want to think of your body as making a side ways number 7. The straight arm plank is incredibly effective in toning the tummy because it's more challenging then the forearm plank. The further from the ground you are the less stable you are so your core has to work harder! (if you are new to working out I recommend starting with forearm planks) hold this position for as long as you can. Added bonus: this is a great exercise to strengthen and tone the arms, chest, and thighs as well!

Head Stand:

Many of you most likely haven't tried one of these since you were a kid, but this is one of my favorite core exercises. Balancing requires a ton of work from your stomach muscles. Headstands engage just about all muscles in the mid section making it a great way to tighten. Added bonus: turning upside down is also a great way to elevate your mood. I do headstands when I am grouchy for a quick mood boost!

Side Plank:

This plank is great for the love handles (side and back bulge). Try to keep your hips in a straight line with your feet and shoulders (as they would be while standing) with feet stacked on top of each other. For beginners slide your top foot to the floor directly in front of your bottom foot for added help balancing. You will no doubt feel the burn down your side in no time at all! Hold as long as you can then switch to other side.  

***For a more challenging workout that is also a great allover toner, quickly alternate between the side plank and the straight arm plank. Going from one side, to straight arm plank, to the other side, back to straight arm plank.. continue this sequence until you can no longer.

Weighted Side Bend:

Start with legs hip width apart standing straight shoulder back (envision your back, shoulders and heels pressed against a wall, this is the posture you want to have for this exercise) with weights in each hand, I use 5 lb. weights, slowly bend upper body to one side keeping hips in place and shoulders back, return to center then repeat on opposite side. Do 3 sets of 25 to each side.

Elevated Scissor Kick:

Using a workout roller (or another firm item that will elevate your hips about 6 inches off the ground) make sure your hips and lower back stay in a straight line with your shoulders. No arched backs!! You will feel the difference in how engaged your abs are when your body is in line. With controlled movement, swing your legs in opposite directions, one up to form a 90 degree angle with your upper body while the other leg swings down to form a straight line with your upper body. Repeat this for 3 sets of 40 reps (20 per leg)

Do this work out 3-5 times a week. You will feel and see results in no time!!

Ab Workout - Spider Man Plank

I recently discover this gem of a calisthenic! No kidding it works almost every hard to work muscle in my body! With the very limited time I have between my kiddos, work, cooking, and life, I try to maximize my workouts by incorporating exercises that work multiple body areas at once. The Spider-Man Plank works my shoulders, abs, and glutes among many other muscles. It's a new addition to my workouts and is quickly becoming my go-to exercise on days I only have 10 min to fit in a workout!

Here's How:

Place your forearms on the floor, elbows under your shoulders, and extend your legs behind you with your knees on the floor.

Lift your right foot behind your right knee and bring your knee to the out side of your right elbow. Hold for a second.

Extend right leg back behind you, lower your knee back to the floor and repeat with on your left side.

Ab Workout - Trunk Twist

Trunk Twist

I have found my new FAVORITE ab workout! I have been trying to find an exercise to help add more curve to my mid section. I did a bit of research and found the muscles I need to target to "whittle my waist" are called the Transverse Adominals. Great I figured out what muscles to target, my next step was to find exercises that work that muscle. Most ab exercises that involve twisting, I discovered, work the Transverse Abs. This one is a killer! After a week I am already feeling and seeing results, therfore making it my new favorite ab exercise!!

Here is how to do it:

Lie face up on the floor, arms out to the side, and raise you feet, bending your knees to 90 degrees directly over your hips. keeping your legs together, brace your core and lower both knees to one sideas far as you can toward the floor keeping your shoulders flat on the floor. Pause, then return legs to starting position and repeat to opposite side.

I started with 3 sets of 12 towards both sides and am working my way towards more reps.

(*as with any exercise you must listen to your body if you are new to working out do not push yourself too hard ease into exercise as to not inflict injury)