4 Week Muffin Top Melter

Dead Bug

1. Lie face up with arms fully extended along sides. Bring legs to tabletop position, knees bent and lower legs parallel to the floor.
2. Brace core and reach left arm up and behind head while right leg straightens but doesn’t touch the floor. Return to starting position and repeat on the other side to complete 1 rep.

Sets:

3

Reps:

10

Double Criss-Cross

1. Lie face up with knees bent into chest, hands behind head. Bend left knee into chest as right leg extends out almost parallel to the floor and right shoulder turns into knee (keep elbows open wide and avoid pulling on head), pulsing shoulder and knee closer together twice. Return to starting position and continue, alternating feet and arms each rep.

Sets:

3

Reps:

20

Pretzel Knee Crunch

1. Sit in a pretzel position with right leg bent in front of body, left leg behind, and both knees at about a 90-degree angle. Keeping spine naturally straight, hinge slightly forward from hips, leaning torso forward at about a 45-degree angle to the floor. Bring hands together in front of chest. (Place hands on the floor for more support to make the move easier.) Lift left leg a few inches off the floor.
2. Without moving the rest of the body, bring left leg toward right, trying to tap left thigh to left elbow. Return leg behind body without lowering it to the ground.

Sets:

3

Reps:

20 per side

Elbow Plank Hip Rainbow

1. Begin in a forearm plank position with feet hip-width apart and abs braced in tight. Lift hips slightly above shoulders.
2. Rotate right hip toward the floor, pivoting onto sides of feet. Pull abs in deeper to spine and lift hips back up to starting position. Repeat to the left (imagine tracing a rainbow shape with tailbone). Continue, alternating sides each rep.

Sets:

3

Reps:

10

Swimming

1. Lie facedown with arms and legs extended into an ‘X’ shape. Extend spine and lift chest, arms, and thighs off the floor, hovering above the mat (keep eyes focused down to avoid neck strain). Reach right arm up toward ear as left leg lifts slightly higher behind hip.
2. Immediately switch sides to complete 1 rep. Try to keep torso as steady and still as possible during the movement. Continue, alternating arms and legs.

Sets:

3

Reps:

20

Side Plank Plie

1. Begin in a stacked right side plank position with right arm extended under shoulder, left leg crossed over right, left arm extended by ear, left palm facing down, and abs engaged.
2. Bend both knees into a plié, shifting weight back toward feet (lower left foot all the way to the floor for more support) and lowering left arm by left thigh, palm facing up. Extend legs and return to starting position.

Sets:

3

Reps:

10 per side

These muffin top workouts were adapted from Shape.com so if you would like to learn about more effective exercises check out their website and get sweating!!