Do you want to lose your love handles and muffin top? This high intensity hybrid workout is
Want to get rid of your love handles and muffin tops? This high-intensity muffin top workout is just what you need.
Using compound movements, high-intensity interval training and core exercises, you’re guaranteed to burn maximum calories while toning your abs, lower back and butt.
Target your core, tighten your love handles and muffin top, and work your abs from all sides with these 12 exercises. Plus, a strong core can help reduce back fat.
Love Handles and Muffin Top Workout for Women
1. Burpees
This exercise turns your body into a fat burning machine, which means that since burpees is an intense full body workout, it burns a ton of calories. In addition, research shows that high-intensity workouts like burpees burn up to 50% more fat than moderate exercise.
Stand upright with your feet shoulder-width apart. Squat down and place your hands in front of your feet. Jump back until your legs are fully extended and your body is in a plank position. Do a push-up and jump forward, pushing through your heels to return to starting position.
2. Jumping Jacks
Stand upright with feet together and hands at sides. Quickly raise your arms above your head while jumping your feet out to the sides. Immediately reverse the movement to jump back to the standing position.
3. Bicycle Crunches
It works almost all of your muscles (shoulder and abdominal, glutes, hip flexors, quadriceps), heart and lungs in a practical and easy way.
Lie flat on the floor with your lower back pressed against the floor (pull in your navel to work your deep abdominal as well). Put your hands behind your head, then bring your knees toward your chest and lift your shoulder blades off the floor, being careful not to pull on your neck.
4. Toe Touches
This exercise fully engages the abdominal wall and helps to tone your abdominal muscles, reduce your waist and strengthen your core.
Start on your back with legs straight, knees together, toes pointed, arms overhead, fingers pointed. Lift your shoulders off the floor and use your abdominal muscles to lift your thighs off the floor, making a V-shape and squeeze your abdomen again, gently coming back down to the starting position.
5. Dumbbell Dead-lift
Place a pair of dumbbells on the floor in front of you. Bend your hips and knees and grasp the dumbbells with an overhand grip. Then, without allowing your lower back to rotate, stand up on the dumbbells by pushing your hips forward. Return dumbbells to floor. This is one repetition.
6. Mountain Climbers
Start with your body in a straight line and your hands slightly wider than shoulder width apart. Keeping your toes and the balls of your feet touching the floor, bring one knee up toward the center of your abdomen, then quickly switch legs.
7. Crunch
Lie face up on the floor with your knees bent and your feet flat on the floor. Place your fingers on your forehead. Raise your head and shoulders and squeeze your chest toward your pelvis. Pause, then slowly return to starting position.
8. Flutter Kicks
Beginning on your back, with your hands placed under you at the small of your back and your shoulders off the floor, lift your legs slightly off the floor and then kick your legs up and down in small, alternating kicks, keeping your toes pointed. Each leg counts as one repetition.
9. Dumbbell Side Bends
By adding this workout, you are targeting the external and internal obliques. Strengthening these muscles can help tighten the entire side ab wall and can also help cinch your waist and create a curvy body.
Stand with feet hip width apart and hold a pair of dumbbells at your sides. Bend sideways to the right, squeezing your waist with your right side. Keep your neck as neutral as possible, looking forward, not down. Switch sides and bend to the left.
10. Goblet Squat
Stand with feet wider than shoulder width and toes slightly pointed. Hold dumbbell in front of chest with both hands. Keeping your back flat, push hips back, bend knees and lower body until thighs are parallel to floor and elbows touch knees. With your weight concentrated in your heels, push yourself up to the starting position.
11. Alternate Heel Touch
Lie on your back on the floor with your knees bent. Keep your feet shoulder-width apart, your arms at your sides, and your shoulders barely off the floor. Touch your right hand to your right heel. Make sure you’re using your abs as you lean in to touch your heel. Repeat with your left hand and left heel.
12. Bridge Pose
Lie on the floor with your arms at your sides, palms down, and your legs at 90 degrees above your hips. Feet are flexed. Use your core muscles to lift your hips off the floor as your legs reach toward the ceiling and then return to the starting position.
