Step 4 Circuit Training
Now that you have the basic foundation in place to burn away that muffin top, it is time to incorporate some circuit training into the mix. Adding variety to your routines will help keep you motivated and also increase the caloric burn. The basic idea behind the circuit training is that you are already doing high-intense interval training or strength training exercises, now in between sets you squeeze in other cardiovascular exercises to increase the fat burning process. So for example, you are lifting weights in your strength training regime, in between each set you can do one minute of sit-ups or jumping jacks. According to the Department of Health and Human Services, these are some additional exercises that can be incorporated into the circuit training for maximum results:
The Side Bends – Standing with your feet at hip distance apart and your arms at your sides, reach down towards the toes with one arm. Lift the other arm towards your waist, with hand on your hip. Alternate sides with one of your arms up and the other down. Do as many reps in one minute between other exercises.
The Standing Twists – Place both hands behind your head, keep the elbows out wide, then bend at the knees slightly. Be sure to isolate the core and keep the hips still. Twist to the one side, stop, then twist to the other side. Do as many reps in one minute between other exercises.
The Jack-Knife – Lay flat on the floor or on a bench, be sure to keep the legs straight and arms stretched out above the head. Point your toes towards the ceiling and slowly raise your arms to your toes. Begin to raise the legs to the 45 and then 90 degree angles. Keep the shoulders off the floor or bench, bring arms above the belly so you appear to resemble a jack-knife. Return to starting position. Do as many reps in one minute between other exercises.
These simple yet effective exercises against muffin tops should help you to gradually lose from one to two pounds each week. According to the studies conducted by the American Heart Association, these are safe techniques anyone can easily incorporate into their lifestyle. While you begin this exercise journey, you can do a lot for reducing the appearance of the muffin top by starting to cut back on sugar, salt, trans fat, and your cholesterol intake. Focus now on snacking on healthy foods like whole grains, vegetables, and fruits. Try to eliminate high-calorie foods from your diet and you can combat this issue from two sides at the same time.