You want a smaller waist, but it’s not the start of a new month, or it is the middle of the week… Don’t put it off anymore, you can start anytime you want!
For this 30-day muffin top challenge, you only need three types of exercises. These are side plank, Russian twists, and bicycle crunch.
In order to do a side plank, you need to lie on your right side in a straight line from head to feet, resting on your forearm. Your elbow should be positioned directly under your shoulder while your abdominal muscles are contracted with hips lifted off the floor and hold this position for 20 to 40 seconds and then lower your body.
In order to do Russian twists, you need to sit on the ground with your knees bent and your heels grounded. Now gently lean back so your torso is at 45 degrees angle to the floor but make sure to keep your spine straight and not curved, then extend your arms out in front of you and raise your core and slowly rotate your arms and upper body round to the right as far as you can, then pause for a second and reverse the movement all the way around to the left as far as possible.
In order to do a bicycle crunch, you need to sit on your glutes with your body at a 45 degrees angle, then put your hands behind your head but bring your left knee in towards your right elbow while straightening your right leg and then switch sides and do the same movement on the other side to complete one rep.
The tips for better results are to throw away the soda, stay away from processed junk, watch out for your hormones, stay fuller for longer, and do a little cardio every week, and get enough sleep.
If you are drinking any diet or fruit-flavored drinks you must stop right now. It is one of the worst things you can do for your waistline. Consuming a lot of sugar gains a lot of weight. So say no to soda, and drink water, or drink water by adding mint, lemon, green tea or any type of fruit.
If you want a nice belly, then all you have to do is to stay clear of prepackaged foods like cakes, donuts, biscuits, ready-made dinners and any type of junk food. And some other tiny thin You can treat yourself to a fruit snack.
If your hormones are out of balance, then this is bad for your waistline. The insulin is a hormone that brings glucose into your body cells. If your diet is high in refined carbohydrates, that leads to increased levels of insulin, which results in more fat storage on your hips and tummy. The best way to fix it is to eat smart and more frequently and to avoid eating refined carbs and eat foods rich in fiber, protein, and minerals.
You won’t lose your muffin top if you just eat salads and carrot sticks. You need food that will keep you full for longer. You need protein and fiber-rich foods. Protein-rich foods are tuna in spring-water, lean ham, turkey, eggs, salmon or goats cheese. Fiber-rich foods are walnuts, mushrooms, oats, carrots, cucumbers, lentils, and quinoa.
Moderate cardio includes anything from walking briskly, jogging, bicycling, swimming and even hiking. The point is to keep yourself active.
If you are not getting enough sleep, that can negatively affect your hunger and stress regulating hormones, and it can sabotage your weight loss goals, but it will also cause you to end up getting fat around your waistline.
All you need to do for a smaller waist is to make sure to change your diet, to limit high sugar foods, to not starve yourself, to take time to chew your food, to watch out for stress and avoid any type of stressful situation, to stick to the exercise plan and don’t skip any of the routines, and drink a lot of water because this will help to flush out toxins. Don’t give up! Start your 30-day muffin top challenge!
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