s tasty muffins unless it ends up around their middle. If you seriously want to lose your excess belly fat, follow this article to see how to prevent it.

WHAT CAUSES MUFFIN TOP FAT?

  1. GENETICS

Are you carrying extra fat all over, especially around your waistline? Honestly, where your body naturally tends to store the most fat is mostly due to genetics. If your grandmother and mother were traditionally more “pear-shaped”; for instance, you’re likely to have the same body shape. However, don’t use your genetics as an excuse to feel defeated. Genes can increase a person’s susceptibility to store fat but individuals can take action to reduce their risk. Always remember that being obese doesn’t have to be your fate if you continue to eat well and exercise. If you have excess belly fat, you can start by losing fat all over and then toning your abs.

  1. POOR DIET

True story “flat abs are made in the kitchen”! If you want to lose your belly fat, look no further than your fridge. Consuming a lot of sugary sodas, high-sodium foods, trans-fat foods, and artificial ingredients will naturally lead to belly fat. If you are trying to lose weight, you will need to create a calorie deficit by eating less than your body burns off. Before you start your diet routine, get a calorie counting app or online tool; decide how you will measure or estimate portions and make a meal plan. When you’re on a diet, aim slow and steady, try to avoid cut calories too low. Although you’ll lose weight faster, you may feel bad and be less likely to stick to your plan.

  1. STRESS

Excess belly fat links to diabetes, cardiovascular disease, some cancers, and stress. When your body is flooded with cortisol (the stress hormone), it sends a signal to hold on to visceral fat for survival. When your stress and cortisol levels are high, the body actually resists weight loss. Cortisol tends to take fat from healthier areas, like your butt and hips, and move it to your abdomen, which has more cortisol receptors. Moreover, stress usually takes you closer to more salty and sugary snacks, which is the biggest contributor to belly fat. To improve your health and protect your waistline, stress management is one of the most important things you have to focus during your weight loss.

MELT AWAY MUFFIN TOP WITH HIIT-STYLE WORKOUT

When it comes to HIIT, the key to your results is dependent on your effort. For each exercise, you will go as hard as you can for 20 seconds, then rest for 10 seconds before going to the next move. Repeat the entire sequence again for 4 intervals.

  1. SIDE PLANK CRUNCH

Side Plank Crunch is a core body exercise that strengthens your core muscles, especially your obliques, while strengthening your upper back and shoulder as well. Planks are one of the best bodyweight exercises you can do for your core.

Step-to-step instruction

START: Start by laying on your right side with forearm below the shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.

FINISH: Bring the elbow on your top arm and knee on your top leg into tap elbow and knee together, then reach both long and repeat the tap working your obliques and entire core with these crunches.

  1. BICYCLE

You can do regular crunches all day long, but that gets boring for you and your abs. Bicycle crunches are a great way to target the rectus abdominis and the obliques in one easy exercise. Six-pack, here you come!

Step-to-step instruction

START: Lie flat on the floor with your lower back pressed to the ground (pull your navel into target your deep abs). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

FINISH: Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.

  1. ARMY CRAWL PLANK

Army Crawl Plank is an amazing core body exercise that targets not only all your core muscles but strengthens and challenges your upper body as well. Plus, Army Crawl Plank helps you stabilize and strengthen your biceps, chest, and shoulders.

Step-to-step instruction

START: Get into in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

FINISH: Bend your left arm so that it is now in forearm plank position. Then bend your right arm so you are in a full forearm plank position. Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself. As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank.  Repeat, leading with the right arm.

  1. OBLIQUE CRUNCH WITH LONG LEGS

Oblique Crunch with Long Legs is a great core exercise for both beginners and advanced fitness lovers. Core exercises, such as oblique crunches, can do wonders for your ligaments and muscles by stabilizing the lower back and improving your flexibility.

Step-to-step instruction

START: Start lying on side with forearm down and knees slightly bent.

FINISH: Roll slightly back onto your glute (like you’re sitting on the back pocket of your blue jeans) and lift legs a few inches off the mat.  Reach your top arm high into the air. Contract your core as you reach your toes up to your hand squeezing at the waistline. Slowly lower legs and lift your arm to return to start. Repeat for the desired number of reps and switch sides.

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