43 Signs of Fibromyalgia You Should Be Aware Of

About 10 million Americans are affected by fibromyalgia. It is a very common condition.

There are even people who have it but aren’t aware of its presence. There are also doctors who can’t recognize fibromyalgia in a patient and often misdiagnose him/her.

It’s very important to know whether you have this condition so that you could relieve yourself from the pain as well as the unpleasant symptoms.

Overview

Fibromyalgia is a chronic condition that causes widespread pain around the body. The pain stems from a problem in the way the nervous system processes pain signals.

Fibromyalgia also causes symptoms like tiredness, depression, and mental fog.

Doctors may not immediately consider fibromyalgia when evaluating these types of symptoms, because pain is also common with many other conditions. That’s one reason why it takes an average of five years for people with this disorder to get diagnosed.

Knowing the type and location of your pain, and what other symptoms you have, can help your doctor arrive at a diagnosis. The faster you get diagnosed, the sooner you can get started on a treatment to relieve your symptoms.

Read on to learn some of the most common fibromyalgia symptoms, and a few unusual ones you might not expect.

Main signs and symptoms

The main symptom of fibromyalgia is pain and tenderness in muscles and joints throughout your body. The pain can shift from place to place, but to meet the criteria for a diagnosis, you’ll need to have experienced pain for at least three months. The pain must be in a specific number of body parts and be above a specific severity score. And, you must not have another condition (like arthritis) that could explain the pain.

Fibromyalgia also causes a number of other symptoms, such as:

• fatigue
• lack of energy
• trouble sleeping
• depression or anxiety
• memory problems and trouble concentrating (sometimes called “fibro fog”)
• headaches
• muscle twitches or cramps
• numbness or tingling in the hands and feet
• itching, burning, and other skin problems

Most severe symptoms

The pain from fibromyalgia can be intense and constant. It can be severe enough to keep you home from work and other activities.

In a National Health Interview Survey, 87 percentTrusted Source of participants reported having pain on most days or every day of their lives.

Fibromyalgia can also cause intense emotional symptoms. Over 43 percentTrusted Source of people in the National Health Interview Survey had anxiety and depression that were severe enough to need medication.

Of all the fibromyalgia symptoms, fatigue can have one of the biggest impacts on your life. Constant fatigue affects more than 90 percent of people with the condition.

Fibromyalgia fatigue isn’t ordinary tiredness. It’s a bone-weary exhaustion that drains your body of energy and turns every activity into a chore.

Between 40 and 70 percent of people with fibromyalgia also have uncomfortable symptoms of irritable bowel syndrome, such as:

• diarrhea and/or constipation
• belly pain
• bloating
• gas
• nausea

And up to 70 percent have regular tension or migraine headaches, which are often severe. Headaches may stem from painful head, neck, or shoulder muscles.

More unusual symptoms

Here are a few other symptoms that you might not expect, but that can occur with fibromyalgia:

• excess sweating
• easy bruising
• swelling
• sensitivity to noise, light, or temperature
• jaw pain
• chest pain
• bladder pain
• an urgent need to urinate
• food allergy symptoms like a stuffed nose, wheezing, diarrhea, or vomiting

How is fibromyalgia pain different from other types of pain?

Fibromyalgia pain is located in muscles and other soft tissues like joints. It’s unique in that it affects various sites all over the body. The pain is intensified because of the way the brain processes it.

Fibromyalgia pain can be in the:

• neck
• middle and lower back
• arms
• legs
• shoulders
• hips

Everyone’s experience with fibromyalgia pain is different. Some people feel it all over their body. Others feel it only in certain muscles, like in their back or legs.

The quality of the pain can differ from person to person, too. It’s been described as:

• throbbing
• aching
• burning
• shooting
• stabbing
• soreness
• stiffness

The intensity of the pain can vary based on the time of day and your activity. In some people it’s worse in the morning, or after they exercise. Stress, a lack of sleep, and the weather can also affect the type and intensity of fibromyalgia pain.

Read one woman’s account of what fibromyalgia feels like.

Treatments for fibromyalgia symptoms

Three drugs are approved by the U.S. Food and Drug Administration for treating fibromyalgia:

• duloxetine (Cymbalta)
• milnacipran (Savella)
• pregabalin (Lyrica)

Cymbalta and Savella are antidepressants. They work by altering levels of chemicals in the brain and spinal cord that control the transmission of pain signals.

Lyrica is an antiseizure drug. It stops the nerve cells involved in pain signaling from becoming overactive.

Other types of antidepressants and antiseizure drugs may also be effective in treating fibromyalgia.

Acetaminophen (Tylenol) and other pain relievers can help with short-term discomfort. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) aren’t effective because fibromyalgia doesn’t cause inflammation.

These alternative treatments can also help relieve pain and other symptoms of fibromyalgia:

• relaxation therapies
• cognitive behavioral therapy (CBT)
• biofeedback
• yoga and tai chi

Also try to exercise as much and as often as you can. Although it might hurt at first, if you stick with a program of aerobic fitness (like walking or bike riding) and toning exercises, you’ll eventually strengthen your muscles and reduce pain. Check out this five-minute workout for starters.

Start slowly and gradually increase your intensity only when you feel ready. A physical therapist can teach you how to exercise safely.

Sleep can be hard to come by when you have fibromyalgia. Yet a lack of sleep can make you feel worse. If you’re struggling to fall asleep or to stay asleep all night, try limiting or avoiding caffeine and other stimulants before bed. Try to go to sleep and wake up at the same times each day to get your body into a rhythm.

The takeaway

Pain is the most obvious, and sometimes the most difficult, symptom of fibromyalgia. Other symptoms like fatigue, poor concentration, and depression or anxiety can also have a big effect on your life.

Keep track of your symptoms in a diary so you can accurately report them to your doctor. If your current treatment doesn’t relieve your pain, work with your doctor to find something that does help you.

Coconut Oil Can Make You Look 10 Years Younger If You Use It For 2 Weeks This Way

Coconut oil is excellent beautifier and everyone ,even those who are using the most expensive cosmetics have coconut oil in their homes.

The followings are the prime reasons why you should use coconut oil as beautifier:

Overnight care for the skin – If you put this oil on your face, before you go to sleep, you will be amazed by the results when you wake up, 100 percent! The skin on your face will be pure and clean, because throughout the night the oil will go deeply into your skin and make it more soft and elastic.

Cream for destroying the cellulite – Cellulite is one of the worst enemies of women’s beauty, and coconut is the women’s best ally. In order to prepare the anti cellulite cream, mix honey and coconut oil . Put on the places where you have cellulite at night and go to sleep.

Softener of cuticle – If your cuticles are dry and because of them your nails look bad, you should massage them with coconut oil every day.

Varicose veins pain reliever – This issue is very painful, beside that is bad looking. Coconut oil can ease the tangling and calm the veins, if you massage them regularly with the oil.

Hand cream –  Dry hands are very common and normal problem, especially in winter period. This period coconut oil will be a huge help for you, if you use it like a hand cream, at least while you are at home.

 Chemical- free cream for shaving –Instead of buying expensive shaving creams for removing the hairs from your legs, underarms and arms you can use the extraordinary coconut oil. It will keep the skin hydrated and it’s also free from chemicals.

Eyelash treatment – Coconut oil can contribute to having to eyelashes pretty and also save them from breakage that usually happens thanks to make up. Only thing you should do for achieving this goal is to put some of the oil on the eyelashes before bedtime.

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3

If You Often Have Headaches, Low Energy, and Insomnia, Start Consuming These Microelements

Most of us tend to think that symptoms like headaches, lack of energy, and insomnia are symptoms of hard work.

Though this forms one part of the reason, the other reason can be low levels of some crucial vitamins in your body, specifically magnesium and vitamin K. This article will give you all the fast facts you need to know about these important microelements, so just keep reading.

Magnesium

Magnesium is one of the most important vitamins your body needs in order to function properly. It takes part in over 300 chemical reactions that happen in your body!

It’s responsible for creating protein from amino acids, boosting your energy, soothing pain and reducing anxiety and stress, among many other things.

Low magnesium levels have been known to cause the reduction of serotonin levels (the happy hormone), therefore, triggering health issues such as depression and fatigue. Consistent low magnesium levels can eventually lead to even worse health issues in the long-run, such as hormone imbalances, digestive issues, hypertension, etc.

Magnesium sources

Dietary allowances (RDA) for magnesium are 400 mg for men aged 19-30 and 420 mg for older; for women, 310 mg for ages 19-30 and 320 mg for older.

Here are the top sources to get your daily dose of magnesium:

• Spinach
• Nuts
• Brown rice
• Bread (especially wholegrain)
• Fish
• Meat
• Avocado

Vitamin K

Vitamin K is also a very important vitamin for your body due to its role in synthesizing proteins. It’s also responsible for preventing blood clots and bruising and also helps stop bleeding.

In the long-run, it also helps reduce the risk for prostate cancer and Alzheimer’s disease and protect arteries and valves from calcification (calcium build up in the body).

When vitamin K levels are low, it can increase the risk of fracturing or breaking bones. When partnered with vitamin D, however, it can help properly lead calcium to your bones and strengthen them over time.

Vitamin K sources

The recommended daily allowance (RDA) for vitamin K varies depending on age, gender, and weight. However, a simple guide for adults is 0.001mg of vitamin K for every 1kg (2.20lbs) of body weight.

Here are the top sources to get your daily dose of vitamin K:

• Herbs such as basil, sage, thyme, parsley, coriander, marjoram, and chives.
• Green leafy vegetables such as kale, spinach, mustard greens, collards, beet greens, turnip greens, and other greens.
• Salad greens such as spring onions, garden cress, radicchio, watercress, romaine lettuce, red lettuce, rocket, celery, and iceberg lettuce.
• Brassica vegetables such as Brussels sprouts, broccoli, cabbage, pak choi, savoy cabbage, and cauliflower.
• Hot spices such as cayenne pepper, paprika, chili powder, and curry.
• Other great sources: asparagus, fennel, leeks, okra, pickles, soybeans, olive oil, and dried fruit.

Focusing on eating a well-balanced, organic, mostly plant-based, healthy diet will certainly ensure that you are getting the vitamins and minerals your body needs. Focusing on these two vitamins specifically should start helping chase away those headaches and fatigue in no time!

If you chose to take supplements of these vitamins, be sure

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This 5 Minute Exercise You Can Do With Just Your Hands Will Boost Energy & Balance Emotions

Jin Shin Jyutsu is an ancient Japanese form of touch therapy that you can perform on yourself to help balance your energy and emotions through stimulating the meridians in our hands.

THE TECHNIQUE IS SIMPLE, AND CAN BE DONE ANYWHERE:

• Each finger is connected to different organs and emotions/attitudes.  Check the chart and decide whether to focus on one area of trouble or to do a whole body balance
• Hold the finger correlating to the emotion you want to calm, or the organ you want to heal for 3-5 minutes while breathing deeply.
• If you want a total body harmonization you can go through all of the fingers on each hand.

In a study at Markey Cancer Center patients of all stages and types were able to feel positive benefits, including reduced stress and nausea after each of their sessions. Also, many patients that were having trouble getting rest reported they had a much easier time falling asleep while holding their thumb.
Maybe this has something to do with why babies tend to find comfort in sucking their thumb, or reason behind flashing people the middle finger to show anger?

THUMB

Emotions/Attitudes: Worry, Depression, Anxiety

Organs: Stomach, Spleen

Physical Symptoms: Stomach aches, headaches, skin problems, nervousness

INDEX FINGER

Emotions/Attitudes: Fear, Mental confusion, Frustration

Organs: Kidney, Bladder

Physical Symptoms: Digestive problems, wrist, elbow, upper arm discomfort, muscle and backaches, teeth/gum issues, and addictions of any kind

MIDDLE FINGER

Emotions/Attitudes: Anger, Irritability, Indecisiveness

Organs: Liver, Gall Bladder

Physical Symptoms: Eye/vision problems, fatigue, migraines, frontal headaches, menstrual cramps, circulation problems

RING FINGER

Emotions/Attitudes: Sadness, Fear of Rejection, Grief, Negativity

Organs: Lung, Large Intestine

Physical Symptoms: Digestive problems, respiratory issues (asthma), ringing in ears, deep skin conditions

LITTLE FINGER

Emotions/Attitudes: Overdoing it, Low Self-Esteem, Insecurity,  Judgemental, Nervousness

Organs: Heart, Small Intestine

Physical Symptoms: Bone or nerve problems, heart conditions, blood pressure, sore throat, bloating

If you enjoyed this post, I’d be very grateful if you’d help it spread sharing it on Pinterest. Thank you! <3

AFTER YOU FIND OUT WHAT PINEAPPLES CAN DO TO YOUR BREASTS, YOU WILL NEVER STOP EATING THEM!

Although a natural phenomenon that comes along with age, sagging breasts don’t have to be one of your concerns. All you need to do is eat more pineapples.According to doctors, pineapples are abundant in antioxidants and they also show anti-cancerous properties.

If You Sleep Naked Tonight, Here’s The Surprising Effect It’ll Have on Your Body

We all know that sleeping is very important for our overall health. When it comes to proper sleep, is not just the length that comes into question, It is the quality as well.

There are many ways how to improve your sleep. Today we will talk about a sleeping technique that less than 10% of Americans practice, which also happens to be extremely beneficial.

SLEEPING NAKED WILL IMPROVE YOU PSYCHOLOGICALLY AND PHYSICALLY!

Benefits of Sleeping Naked

Improves Sleep
A recent study proved that people who sleep naked, sleep much better than the ones which prefer to sleep with clothes. Furthermore, the body temperature naturally balances this way.

Sleeping with clothes can result in tossing and turning, and have irregular sleeping patterns. On the other hand, sleeping naked will promote the sl

HERE IS HOW TO START WHEN YOU HAVE 50+ POUNDS TO LOSE

The steeper the mountain, the more difficult the first step is. And if you’re carrying a lot of extra weight, taking that first step toward a healthier lifestyle can be especially daunting. 

"I think people who've never been overweight don't understand how intimidating it can be to start losing weight," says Louise Green, a trainer, fitness writer, and founder of Canada's Body Exchange exercise programs and retreats, which are designed for a plus-sized clientele.

Green has some encouraging words, however: She's found that many overweight or obese people are much stronger than they realize. "There’s a lot of fear surrounding fitness," she says. "But you're more capable then you assume."

Here, she and other experts outline the best ways to get motivated and get started for those looking to lose 50 pounds or more.

1. Hide your bathroom scale.
Getting the weight off—and keeping it off—is a slow process, Green says. Watching the number on a scale can be depressing. Plus, if you're focused on losing a set number of pounds in a specific amount of time, missing that goal can wreck your motivation. "Some people are just born bigger, and they won't be able to lose a lot of weight without taking unhealthy, unsustainable measures when it comes to diet or exercise," Green adds. For those reasons, she says losing weight should be a secondary benefit to your overall health gains—not your primary goal.

2. That’s right: Focus on your health.
Train your attention on how you feel, advises Michelle Steinke, founder of One Fit Widow. Steinke rededicated herself to health and lost 80 pounds after the tragic death of her husband. When you're physically active, you have more energy and you feel better about yourself, she says. "Enjoy the sensations of being active and strong," Green says. Instead of feeling like you're suffering through some kind of weight-loss boot camp, you'll actually relish the time you spend exercising.

3. Drink more water.

If you set the bar too high, you're setting yourself up for failure, says Dyan Tsiumis, founder of GET FIERCE Training in New York. Tsiumis, who once weighed 190 pounds, dropped more than 70 lbs from her petite frame. "I often have my clients start by drinking two liters of water every day for a month," she says. "They're amazed at how good they feel." By starting with modest goals, you can avoid the pitfalls of burnout or the debilitating repercussions of missing your targets.

4. Find your happy place.
"If you aren’t comfortable with your workout space, you won't exercise," Tsiumis says. Green believes feeling comfortable with your trainer is equally important. "Trainers who aren't used to working with overweight clients will often recommend exercise or programs that aren't right for their clients' bodies, and can even be painful," Green says. In the beginning, exercising at home or walking in your neighborhood may remove some of the anxiety of working out in a typical gym setting. Finding a workout buddy or a support community online is another great way to make exercise more inviting, Green says. (And check out our new Fit in 10 DVD—it's designed to help get you strong and slim with 10-minute daily workouts. And it works!)

5. Make a plan.
Scheduling your day ahead of time makes it easier to stick to your goals, Steinke says. "Start every day or every week by putting your schedule in order, and make training or exercise a non-negotiable part of that schedule," she advises. "I have an alarm that goes off three times a day," Tsiumis says. "They're reminders for those times when I know I'll need them—when I'm hungry and might slip, or tired and might skip a workout, or I just need a little inspiration." (For more inspiration, check out these 31 simple ways to never skip another workout.)

6. Walk, don't run.

"Walking is the number one exercise if you're overweight," Green says. "Running can hurt, but walking isn't jarring or tough on joints." Also, almost anyone can find time for 20 minutes of walking a few days a week—making that a great starting point when you're trying to adopt a healthier lifestyle. "We tend to think that exercise has to be extreme to be effective, but that's not true," Green adds. "Just a little extra walking every day can have a huge benefit, and can change people's lives." 

BAKING SODA SHAMPOO: IT WILL MAKE YOUR HAIR GROW LIKE IT IS MAGIC

We’ve all heard about the versatility if baking soda and we know that we can use it for cooking and cleaning, as well as in the treatment of a number of medical conditions, thanks to its healing properties.

However, every day we find out something new about this amazing ingredient, making us love it even more.

Baking soda can be used to improve your hair quality and clean it thoroughly from any conditioner or shampoo remains, giving it a healthy shine just after a few treatments. You can use it instead of your regular shampoo and you’ll be amazed by the results.

If you prefer to use 100% natural cosmetic products and you’re into DIY projects then this recipe is just perfect for you. Finding a natural shampoo on the shelves is almost impossible, so why don’t you make it yourself? Instead of exposing your hair to harmful chemicals you can prepare the following shampoo and enjoy the benefits it offers.

At the beginning it may be difficult to wash your hair without the foam the shampoos usually make, but after a few washes you’ll get used to it. And the final results will amaze you.

Baking soda shampoo

Mix 1 part of baking soda and 3 parts of water in a small squeeze bottle. You can adjust the dosing depending on your hair length, for instance, in case of shoulder length hair, mix 2 to 3 tablespoons of baking soda and 3 times that amount of water.

Apply the shampoo on wet or dry hair, starting at the roots and working your way down to the ends. Leave it on for 1-3 minutes and rinse. It may be weird washing the hair without shampoo foam at the beginning but you’ll get used to it. After you see the final results you’ll wish you’d started this sooner. Use warm water to rinse it all off your hair.

Afterwards rinse your hair with ACV. Mix 1 part of ACV with 4 parts of water and if you don’t like the smell you can add a few drops of your favorite essential oil. You can make this rinse beforehand and keep it in a squeeze bottle it the bathroom.  Tilt your head backwards and make sure you don’t get any of the vinegar in your eyes

Then, tilt the head back and close your eyes, to avoid the possibility of getting some of the vinegar mixture into your eyes. Apply the ACV rinse on your entire hair length and that’s it.

After a few treatments you’ll see how healthy, shiny and strong your hair looks!

Prepare This Mixture And Your Wrinkles, Blemishes, Stretch Marks And Burns Will Magically Disappear!

Common problems nowadays, especially for women, are wrinkles, stretch marks, blemishes as well as burns. So women buy numerous creams and try many treatments that can be extremely expensive in order to help them especially with wrinkles, but they work almost never.

These ingredients have in them numerous curative properties, yet very few people know that these two ingredients combined together can do wonders on our skin, so this mixture is stunning when it comes to removing stretch marks and wrinkles very quickly.

The preparation of this mixture is very easy, and you can as well save a lot of money due to the fact that it is made at home. It is entirely natural, and your stretch marks, blemishes, wrinkles and burns will disappear with no side effects at all.

INGREDIENTS:

113 grams of Aloe Vera gel (gel, not juice)
113 grams of organic coconut (solid form)
3-4 drops of any essential oil (lavender or vanilla oils )

DIRECTIONS: FIRST, IN A SMALL BOWL PUT THE COCONUT OIL AND THE ALOE VERA GEL AND THEN MIX THEM ALL WELL. STIR THIS MIXTURE FOR FIVE MINUTES UP UNTIL YOU GET A HOMOGENOUS MASS.

Add to it three to four drops od some essential oil and then store this mixture in one clean glass jar, it having a good lid. And do not forget to keep the mixture at room temperature.

APPLICATION:

After showering, right after the skin pores are widely open, apply this mixture throughout your skin. You will in no time experience positive results after the skin absorbs all the useful ingredients.

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3

Take Your Daily ACV Shot as a Gummy!

Everybody is familiar with ACV and all the benefits it offers. ACV can boost your digestion, lower the dangers of a heart disease, and control the levels of blood sugar.

A lot of people don’t like the taste alone when they swallow it, so there are apple cider vinegar gummies which taste great and even the children will like them!

If you want to make the gummies you will need ACV, water, apple juice, and gelatine. The apple juice will give a sweeter flavour, and mask the bitterness of the ACV. The gelatine is also great for the skin and gut health, and it will protect your joints as well!

You should take a skillet and put all the liquid ingredients in it. Then, add the gelatine powder on top and stir the mixture well, leaving it for 2 minutes to hydrate.

Then, you should lower the heat and let the mixture simmer. You should stir it with a wooden spoon for couple of minutes until you notice that the gelatine is fully dissolved.

You should then take silicone ice cube trays and pour the mixture from the skillet in the tray. Put it in the fridge for at least 1 hour so it can solidify.

APPLE CIDER VINEGAR GUMMIES

Total Time: 1h 10 min

Prep time: 5 min

Cook Time: 1h 5 min

Serves: 24

TOOLS:

* Wooden spoon

* Large saucepan

* Silicone ice cube trays ( you can also use molds)

INGREDIENTS:

* ½ cup water

* 1 ½ cups organic apple juice

* ½ cup apple cider vinegar

* 5 tablespoons gelatine powder

INSTRUCTIONS:

1. You should mix the ACV, apple juice, and water into a saucepan and stir. During this time the heat shouldn’t be on. You should add the gelatine powder on top and leave it for 2-3 minutes.
2. You should turn the heat on medium low and stir the mixture using a wooden spoon for 5 minutes. You should stir until the gelatine is fully dissolved.
3. Then, you should pour the mixture into the moulds or the tray and put it in the fridge for 1 hour at least.

Tip: You can use any type of silicone mold, or a deep dish if you want. You will then have to slice the gelatine mixture into pieces when it becomes solid.

8 Best Exercises To Get Rid Of Muffin Top

We love those yummy muffins like crazy, but reality hits home the moment we notice muffin tops peeping out of our sexy low jeans or body-con sheaths!
Muffin top is the body slang used for the lower belly/hip fat that gets accumulated right above your butts. If you are struck with love handles and muffin tops and they are keeping those six-packs away from you, then here I have 8 exercises that can shred those muffin tops to pieces!

 

Let’s have a look at the best exercises to get rid of muffin tops:

But before we go on to the exercises, let me tell you the mantra to get rid of those love handles and muffin tops. You need to do cardio and total body movements as well as part-specific exercises. You cannot spot-reduce but you can spot-sculpt! But to sculpt, you first need to get rid of the excess fat. So, do the total body workouts along with this muffin top destroyer exercises to get a yummilicious waistline!

1. Candlestick Dipper:

This is the 1 muffin top killer move and I can’t thank Pop Pilates trainer CasseyHo enough for introducing this exercise to me! As this exercise works on your oblique muscles, you will definitely get results with this one!

1. Get on your knees with your abs tight and back straight. Use cushioning under your knees if they are sensitive.
2. Now straighten your right leg to your side. Make sure your knee is straight and not drooping towards the floor.
3. Now raise your hand straight overhead and bind your fingers together. Keep the first 2 fingers joined in a Charlie’s Angels pose.
4. Now bend at your waist to your left side. Go as low as you can and try to be parallel to the floor.
5. Rise up back into the starting position.
6. Do 15 dips and then repeat on the other side.

 

 

2. Hip Dips:

 

Hip Dips are amazingly effective in toning those obliques and the entire waistline.

 

1. Get down into the plank position with your abs tightened.
2. Lower into the forearm plank by bending your elbows and coming down on your forearms.
3. Now roll to your left side into a forearm side plank and stack your right leg over your left leg. Put your right hand on your hip.
4. Now dip your hip towards the floor and lift back.
5. Do 10 dips on this side and then roll to the other side and do 10 dips.

3. Rolling Plank:

 

Rolling Plank is another variation of the classic plank exercise. It tones your entire midsection. Since it is a moving exercise, it is a good form of cardio.

 

1. Get down in a standard plank with your arms straight and abs tight. Make sure your hands are directly under your shoulders.
2. Now roll to your left side into a side plank and come back into the plank.
3. Now roll to your right side into a side plank and then come back into the plank.
4. Keep alternating the sides and complete 10 rolls each side.

4. Butt Lift:

This is my all-time favorite exercise for muffin top. It tones your lower abs, obliques, muffin tops and lifts your butt.

1. Lie down on the floor on your back with your feet flat on the floor and knees bent.
2. Now lift your butt up until you get a straight line from knees to shoulders.
3. Lower down again.
4. Do it 15-20 times.

5. Hip Twists:

 

Hip Twists are also called waist whittlers by some people because they totally, amazingly whittle your waist for good!

1. Get down into a forearm plank with your elbows directly under your shoulders and body in a straight line.
2. Now twist your hip to the left side and touch your left hip to the floor and then twist to the right, and then touch the right hip to the floor.
3. Do 20 twists.

6. Bicycle Crunches:

Bicycle crunches are one of the best and most effective exercises for your abs, belly fat and your muffin tops.

1. Lie down on the floor on your back and lift your feet with your knees bent such that your calves become parallel to the floor.
2. Put your hands behind your head to support your head and neck.
3. Now bring your left knee towards your right elbow and at the same time straighten the right leg out. Do not lower the right leg to the floor.
4. Now, bring right knee to the left elbow and straighten the left leg out.
5. Keep alternating and do as much as you can for 1-2 minutes.

7. Russian Twist:

Russian Twist is one of the best exercises to get rid of muffin top. It strengthens your abs, tones your oblique muscles and helps in shredding that muffin top. You can do it with weight and without weight depending on your level.

1. Sit on your butt with your feet pressed into the ground and knees bent.
2. Now lean back a little.
3. Grab a dumbbell or a kettlebell in your hands. If that is too much for you, just join your hand together.
4. Now, rotate that dumbbell (or your hands) from side to side, twisting your torso with it.
5. Do 10 twists each side.

8. Heatwave:

Again an awesome move for your abs, butt and everything in between! I owe this amazing exercise to the Toneitup Girls.

1. Lie down on your back with feet pressed into the floor.
2. Raise your hips up until you get a line from shoulders to knees.
3. Now move your hips from side to side in a wave.
4. Do 15 waves and lower your butt down.

These were some of the best exercises to lose muffin top! So, get down onto the mat and kill those muffin tops with these awesome exercises! And don’t forget to share your experiences with us.