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Our Favourite Muffin Top Exersizes

Posted on August 11 2014

Doing hard time at a gym everyday is not always the most appealing part of anyones routine, but you know those extra lbs you've been carrying around have got to go. Luckily we live in the 21st century, and with the help of mobile apps and online trainers, you can shed those pounds from the comfort of your own home!

We recently came across GymRa, an online personal training site that will pretty much cyber kick your butt into gear. Its completely customizable and very user friendly (for those of us not familiar with 21st century technology...). We love the 'Today's GIF(s)' category that shows us how to properly do each exercise for maximum results. Here's one of our fav workouts to help get rid of those ever-so-annoying muffin tops:

 

1. SQUAT UP TO CRUNCH
Stand with your feet wider than shoulder width apart, hands behind your head. Squat as low as you can. As you come up, crunch your knee to opposite elbow. Alternate. Do 10-20 reps on each side or 30-60 seconds.
PRO TIP: Keep perfect posture during squat. Keep your hands on your head lightly to avoid straining your neck.
MISTAKES:
- Raising knee too far over toes
- Not keeping feet flat on the ground
PURPOSE:
- Strengthens legs, butt, abs
WORKS HIP FLEXORS, LEGS, GLUTES, QUADS, ABS, CORE
 
2. SQUAT & LATERAL LUNGE
Stand with your feet together and keep hands in prayer position. Squat down into a chair pose, keeping feet together. Then lunge to one side, simultaneously bringing your arms down in front of you. Return to starting position. Repeat 10-15 times on each side or for 30-60 seconds.
PRO TIP: Keep perfect posture during squat.
MISTAKES:
- Taking too small of a step during lunge
- Not keeping feet flat on the ground
PURPOSE:
- Strengthens lower body
WORKS QUADS, GLUTES, ABDUCTORS/ADDUCTORS, ABS, CORE
 
3. CHAIR POSE
Stand with your feet together. Squat down into a chair pose, simultaneously raising your arms as high as you can. Hold for 30-60 seconds.
PRO TIP: Keep thighs parallel to ground.
MISTAKES:
- Going down too far
- Bad posture
- Feet not completely flat on the ground
PURPOSE:
- Strengthens legs, butt
WORKS QUADS, GLUTES
 
4. MINI LUNGES WITH ARM EXTENSION
Step forward about 3 feet and extend arms out at shoulder level. Keeping your feet still, lunge forward with your front thigh parallel to the floor and your back foot resting on its toes. At the same time, bring arms together with elbows locked. Do 10-20 times or for 30-60 seconds.
PRO TIP: Breathe out when you come up.
MISTAKES:
- Wobbly feet
- Extending knee over toes
- Not locking elbows
PURPOSE:
- Strengthens lower body, shoulders
WORKS GLUTES, QUADS, DELTOIDS, PECS
 
5. SINGLE ARM PULL DOWN TO KNEE UP
Stand with feet wider than shoulder width. Place one arm on hip. Take a big step back – about 3 feet, simultaneously raising your arm above your head. Bring your knee up to your elbow while twisting your body. Do 10-20 times or for 30-60 seconds.
PRO TIP: Extend your arm & leg into a straight line.
MISTAKES:
- Not twisting
- Not Straightening standing leg
PURPOSE:
- Strengthens abs, obliques, shoulders, hip flexors
WORKS ABS, CORE, HIP FLEXORS, OBLIQUES, SHOULDERS
 
6. SIDE & TWIST PUNCH
Stand with feet slightly apart and knees slightly bent. Step from side to side, about 3 feet. Simultaneously twist your body and punch opposite arms out. Alternate. Repeat 10-20 times on each side or for 30-60 seconds.
PRO TIP: Elbows should be at shoulder level.
MISTAKES:
- Not bending knees
- Dropping elbows
PURPOSE:
- Strengthens butt, legs, abs/core
WORKS ABS, CORE, GLUTES, OBLIQUES, QUADS
 
7. STEP BACKWARDS WITH ARMS UP
Stand with feet together. Step back lightly on your toes, simultaneously raising your arms up in front of you. Make sure your arms and back are aligned. Bring your knee up to a 90 degree angle, bringing your arms down to your sides. Do 10-20 reps on each side or for 30-60 seconds.
PRO TIP: Make sure your arms & back are aligned.
MISTAKES:
- Not bringing knee up high
- Stepping too far back
PURPOSE:
- Strengthens abs, legs, shoulders
WORKS ABS, HIP FLEXORS, SHOULDERS, QUADS

 

For more of these at home workouts, check out www.gymra.com and start working on your dream bod today!

XO Kalloné

 

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