Love handles, beer belly, flabby gut, muffin top... regardless of how you phrase it or which food or drink you equate it to, that extra bit of belly that spills over the top of your jeans is loathed by men and women the world over. If you've got an extra inch to pinch, you're likely suffering from a dreaded muffin top. But don't stress--there is a way to fight that flab--the Miracle Muffin Top Workout.
Moving that Muffin Top
Toted as the miracle workout that could see the end of muffin tops for good, the Miracle Muffin Top Workout has recently taken the world by storm. Created by strength and conditioning coach and physiology teacher at Florida International University, Marta Montenegro, the workout incorporates high-intensity training and is designed to target belly fat, the hardest fat to lose.
Diet vs. Exercise
The diet versus exercise debate has puzzled the population for years--will dieting or exercising reap the most rewards? The simplest answer is: both. Both dieting and exercising are integral to a healthy lifestyle. So, while the Muffin Top Workout primarily focuses on high-intensity exercises, to achieve the results you want, Montenegro suggests sticking to a strict diet as well as incorporating cardio into your workout routine.
To complete Montenegro's Muffin Top Workout you'll need two small towels and two dumbbells weighing three to five pounds. The workout is a circuit routine that incorporates six exercises that Montenegro recommends performing one to three times, depending on your stamina. Let's get started!
Holding a dumbbell in each hand, lower your body into a squat position while keeping your back straight and your core locked. When coming out of the squat position, lift both dumbbells over your head while rotating your torso to the right, using your abdominal strength to drive the motion. Finish off in the squat position. Repeat on both sides for 12 reps.
Begin in a plank position with your core locked and a small towel under the toes of both feet. With your back straight, bring both knees in toward your chest, using your abdominals for support and the towel to direct your toes smoothly. Hold for one count and then use your abdominal muscles to direct your toes back to the plank position. Repeat 12 times.
Overhead Lunge Press
With a dumbbell in each hand at shoulder height, assume a lunge position, being careful not to let your knee bend further than your toes. When moving out of the lunge position, lift the dumbbells over your head, using your abdominals to secure balance. Finish in the lunge position and repeat six times before swapping to the other leg.
Towel and Arm Roll-out
Start in a plank position with one towel under each hand. With both arms straight, slide your right arm as far forward as it'll go without moving your torso. Slide your right arm back to the plank position and repeat on the left arm. Complete 12 reps in total.
Stand with your feet together and one dumbbell in your right hand. With your core locked and your left leg straight, lean forward, raising your right leg off the ground. Lower the dumbbell as far as you can while keeping your back straight. Hold for one minute. Return to the standing position and repeat six times before switching to the left leg and arm.
Towel Mountain Climbers
Start in a plank position with your core locked and a small towel under the toes of each foot. Using your abdominals, direct your left knee in towards your right shoulder, crossing over your core in a control movement, keeping your back straight and your core locked. Return to the plank position before swapping to the other leg. Repeat six times on each side.
Haylie Pretorius is a lifestyle writer and online editor living in Sydney, Australia. When not managing a host of digital marketing clients, and writing about the dos and don'ts of staying fit and healthy in the modern world, Haylie writes theatre and movie reviews for The Brag. You can connect with Haylie via LinkedIn.