KX Pilates dee why is a revolutionary, fast paced, high intensity, body-toning workout that fuses the core strengthening elements of traditional reformer pilates with circuit, cardio and endurance training. The area around the hips can be very difficult to tone. This is because this area is made up of a lot of different muscles, which are often not well used in our daily lives and therefore lack strength and definition.
Most women also have a genetic predisposition to storing fat around their hips and waist, meaning that this region is one of the last places to show signs of weight loss on the body.
For these reasons it takes serious dedication to get rid of your muffin top, but it can be done and the rest of your body will get healthier along the way! Here I will be talking about a few simple exercises, which can be done in the comfort of your own home and will give you great results.
How to Burn Fat
I used to think that if I just did exercises targeting my muffin top, I would be able to see results.
Unfortunately I now know that this is not the case. In order to burn fat from one area of the body, you need to burn fat from all over your body.
This is particularly true of burning fat from your muffin top; as this area will hold on to excess fat the longest.
So how do you get your body to start using up its fat stores? The answer is to do aerobic (cardiovascular) exercise!
The word ‘aerobic’ simply means ‘involving oxygen’, so aerobic exercises are ones which will raise your heart rate and get you taking in more oxygen by breathing harder.
To keep our bodies fit and healthy it is recommended that we do just half an hour of aerobic exercise each day.
This doesn’t have to mean actually working out, it could simply be hoovering or walking – as long as it gets your heart pumping faster your body will be burning calories and using up its fat stores!
How to Tone Your Muffin Top
Although it is true that you need to burn fat from the whole body to see results, you can speed up the effects of aerobic exercises by targeting the muscles that make up your muffin top as well.
There are several muscles in this area. You want to be working your:
• Sides (obliques)
• Stomach (abdominals)
• Lower back (latissimus dorsi and gluteus medius)
• Butt (gluteus maximus)
I find that pilates are a great way to tackle all these areas as many exercises target several muscles at once and a lot of them involve lying down!
The Bridge (abs, glutes and lower back)
For the bridge you need to start off lying on your back on a comfortable surface ( such as an exercise mat) with your arms by your sides, your shoulder blades anchored flat and your knees bent with your feet resting flat on the mat about hip width apart.
Inhale, then slowly exhale whilst carefully starting at your tail bone and bringing one vertebra at a time away from the mat until you are resting on just your shoulder blades and your feet.
Keep your abdominal muscles and glutes (butt) tight as you inhale in this bridge position, then exhale as you slowly place each vertebra back on the mat, starting from the top this time.
Repeat this process until you can feel your muscles tiring and note down the number of reps you managed so that you can build on this number in the future.
Back Extension (Lower back and glutes)
Begin by lying on your front on a mat with your arms by your sides and your feet together.
Bring your hands to your sides so that your palms are facing the ceiling and your shoulder blades are pulled down towards your lower back.
Keep your feet together and tense your abs and glutes.
Inhale, then exhale as you raise your upper chest and lower legs off the floor – stretching forward through the top of your head, and backward through your fingertips and toes.
Inhale as you hold the back extension for 3-5 seconds, then exhale as you slowly lower back down to the start position.
Repeat to fatigue and note the number of repetitions.
Side Reach (obliques)
Lie on your left side with your left arm resting on the mat and your head resting on this arm, your shoulders, hips and feet should be stacked one on top of the other with your hips and shoulders in line and your feet slightly forward from your hips for stability (overall your body will form a shallow crescent shape).
Rest your right hand on your right hip, inhale, then exhale and bring your right hand slowly down your right leg towards your knee.
Hold for 3-5 seconds at the top and inhale, then exhale and slowly lower back down.
Repeat to fatigue on each side on note down the reps.
Getting Rid of Your Muffin Top
If you follow a regime of 30 minutes aerobic exercise every day, plus all three of the above pilates exercises every other day, as well as maintaining a healthy, balanced diet, you will see your muffin top disappear in no time! Of course, everyone’s body is different, so please consult a doctor before starting a new diet or exercise plan and always go at your own pace.
For more muffin top exercises and ideas for putting together your own exercise regime, visit my blog at http://www.howtogetridofmuffintop.blogspot.com
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