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Best Stomach Exercises – Muffin Top Buster

I am always being asked about the best stomach exercises to eliminate a muffin top – pronto…

So I have put together a cool little workout with the best stomach exercises aimed at eliminating that annoying muffin top..

The reason I have chosen these as the best stomach exercises for getting rid of a muffin top is because I know they work for me…

I am one of these people that put on weight around my mid section..

In the last 10 years I have also worked with thousands of women whose bodies also decide to put all their body fat on their tummy.

It may seem cruel to us but infact I have learnt and seen that it’s easier to lose weight off your tummy then it is your thighs or butt.

I have worked with women with the smallest of waists and then carry all their bodyfat in their hips, thighs and butt..

Major pear shapes – Now they are harder areas to fix..

 

The good news is however that these exercises will work for all body types..

So whether you have a small muffin or an upsize version it will work for you.

But with any good results orientated program nutrition is KEY – check our my how to eat clean HERE

Let me tell you right now…..

There are No magic exercises, No magic machines and No magic potions that will shed fat from a muffin top to create a lean and defined stomach.

So number one is nutrition.

 

What does this mean

Straight out:

Clean Eating 6 Days a week

Calorie deficit 6 days a week

Weight training – low reps heavy as well as high reps moderate

Cardio Intervals – short sharp intense intervals that will compliment your strength training and skyrocket your bodyfat loss progress

 

All of your workouts should focus on working the 7 large muscles of your body

Chest, shoulders, Stomach, Quads, Hamstring, Tricep, Biceps

Work these babies and the rest of your support muscles will also get worked

To make it more effective always concentrate on these muscle groups and change up the type of exercises you do for that body part for maximum benefit..

Another important point in this workout is that you are working all your strong areas to maximise fatloss from your weak link – the stomach

I have learnt that traditional stomach exercises done with a muffin top just causes the stomach muscles to explode and your muffin sticks out further

These best stomach exercises will help you maximise your bodies strengths and help you be more effective at burning fat from your tummy.

Ok

 So heres my little routine  – the best stomach exercises for eliminating muffin tops……

Re Cardio: Use any cardio you like: treadmill, x-trainer, bike, rower, jump rope, jog on the spot, star jumps, stairs, hills, beach runs – anything that will get your heart rate up for 50 secs and where you can stop to rest for 10 secs that equals 1 min– repeat 8 x for 8 mins

How it WORKS:

its 18mins of cardio intervals  and 300 reps in TOTAL
Set 1: 8mins cardio – intervals eg: 10 seconds easy 50 seconds HARD intensity repeat 8 x for 8mins
then 30 reps of the 5 exercises
Set 2: 6mins cardio – intervals eg: 10 seconds easy 50 seconds HARD intensity repeat 6 x for 6mins
then 20 reps of the 5 exercises
Set 3: 4mins cardio – intervals eg: 10 seconds easy 50 seconds HARD intensity repeat 4 x for 4mins
then 10 reps of the 5 exercises

 

SET 1

8 min cardio intervals

50 secs power intensity and 10 secs stop rest

Followed by 30 reps of each of the following

 

30 x Squat swings – (use a ball or a hand weight – anything)

 

30 x Squat clean press – (15 each hand – oh YEAH)

 

30 x HALF Burpee pushups
Keep your hands on the floor the whole time – Step or jump back to plank – do a pushup – step or jump forward to starting position – thats 1 rep

BEGINNERS TIP: Skip the pushup OR use a bench and not the floor and only go as low as the bench – start hand  on your bench – step or jump back – pushup on the bench)

 

30 x reverse woodchop – use a weight or a medicine ball – 15 EACH SIDE
From a Squat – place the weight/ball behind your right knee – as you straighten your legs twist and swing the weight/ball behind your left shoulder

 

30 x Squats with an uprow

 

 Set 2

6 min cardio intervals

50 secs power intensity and 10 secs stop rest

 

20 x Squat Swings

 

20 x Squat clean press (10 each hand)

 

20 x Half Burpee pushup

 

20 x Reverse Woodchop – 10 each SIDE

 

20 x Squat Uprows

 

 

4 min cardio intervals

50 secs power intensity and 10 secs stop rest

 

10 x Squat Swings

 

10 x Squat clean press (5 each hand)

 

10 x HALF Burpee pushup

 

10 x Reverse Woodchop – 5 each side

 

10 x Squat Uprows

 

ENJOY a Muffin FREE body – VIX

 

By Victoria Milicevic

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19 Comments

  • Gemma

    Reply Reply August 29, 2012

    Hi, sorry probably a silly question, but do you just do Set 1 one day then Set 2 the next day or do you do both, one after the other on the same day?

  • Vix - Miss Fitness Life

    Reply Reply August 29, 2012

    hey gemma its all 3 sets for the one workout – should take 45-60mins -go for a full body fat BURN – vix

    • Gemma

      Reply Reply August 29, 2012

      Fantastic thank you : )

  • Kat

    Reply Reply December 19, 2012

    I did this workout this morning – almost died but now I feel like a million dollars. Definitely could feel and SEE the fat dripping off my tummy! I love this workout!!

    • Vix

      Reply Reply December 20, 2012

      Hey Kat awesome work!!

    • Sandra Soper

      Reply Reply March 28, 2013

      I know exactly what you mean Kat. I am exhausted. Just waiting for the feel good endorphins to kick in

  • Bianca

    Reply Reply March 28, 2013

    I am glad this is on today’s agenda. Since I did the first 14 day challenge I have shaped up so much I bought myself a low ride pair of skinny jeans and I am wearing them today, size 9 far out, how did that happen. Still a tiny muffy toppy but go, going, gone fast. Thanks, Vix! I really appreciate all the effort you put in your programs.

    • Vix

      Reply Reply March 28, 2013

      Bianca thats FANTASTIC!!! How cool are those skinny Jeans!!!

  • tyne hill

    Reply Reply March 28, 2013

    Woww that was awesome….intense but awesome! Quick question…. i did the cardio intervals today but is it too much cardio if I go for my about bike ride also? the days I go for a ride should I skip the cardio and just do the rest of the sets? Or is it the intervals that I get the Benifits of the whole workout xxthanksxx

    • Vix

      Reply Reply March 28, 2013

      Hi Tyne for just a few sessions per week you will get awesome results doing the workouts as they are set out. Cycling is great to do and heaps of fun but not fast for getting results. If you love your cycling and want fast results think about doing something like 3 of the set workouts per week then cycle a few days a week on your days off the set workouts.

  • Leanne

    Reply Reply March 28, 2013

    Another great workout :)

  • Lee

    Reply Reply March 28, 2013

    It’s been one of those weeks Vix, too many meetings and no time for the gym. I’ve been running around the place like a mad woman, and think some of the things I was doing were workouts in themselves lol. The food intake has been pretty good this week, considering where I was and what I was around. Today I did this one and man did I sweat…I hear ya ladies it was dripping off me like I had the hose on! I’m a bit sore but do I feel great! This 2 weeks has been pretty darn good, and I intend to do it all again next week…yeeaaah ;0)

    • Vix

      Reply Reply March 29, 2013

      Hi Lee great work getting back into your workouts. Just keep focussing on your goals and every thing will fall into place.

  • Michelle

    Reply Reply March 28, 2013

    Done! Thanks Vix. Great workout! Have had such a busy week and have been doing workouts at the end of the day when kids go to bed. So pleased to keep pushing through cause I’m seeing results. :)

    • Vix

      Reply Reply March 29, 2013

      AWESOME work Michelle!

  • Teresina

    Reply Reply November 14, 2013

    Hey Vix!! Quick question. How many times do you do all three sets? What do you mean 8 times for 8 min?

    Thanks!!

    • Vix

      Reply Reply November 14, 2013

      Hi Teresina!
      its 14mins of cardio and 300 reps in TOTAL
      8mins cardio – intervals eg: 30second easy 30sec HARD intensity repeat 8 x for 8mins
      then 30 reps of the 5 exercises
      6mins cardio – intervals eg: 30second easy 30sec HARD intensity repeat 6 x for 6mins
      then 20 reps of the 5 exercises
      4mins cardio – intervals eg: 30second easy 30sec HARD intensity repeat 4 x for 4mins
      then 10 reps of the 5 exercises

      Hope this helps you out :)

  • shardae

    Reply Reply October 10, 2014

    Hi
    I wondered if you had ever thought of adding a pinterest button to your site. As I would love to share all the awesome things on here.
    Your quotes are inspirational and I will be writing some to stick on my wall.
    Thanks so much
    Shardae

    • Vix

      Reply Reply October 10, 2014

      Hi Shardae! Thanks for the tip :)! I will have our tech team look into it. Awesome to hear your enjoying all the motivation :) ~All the best!

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