This script is a fitness routine designed to help reduce love handles, or "muffin-top" love handles, which are extra fat that accumulates on the sides of the belly and lower back.
The routine includes:
1. **Jumping Burpees**: This exercise targets the full-body, including the abs, obliques, arms, quadriceps, glutes, chest, and hamstrings. It is performed by bending at the knees, kicking your feet back behind you, then quickly standing up and jumping up while reaching your hands toward the ceiling and clapping lower yourself back into the starting position. This exercise is recommended for three sets with 15 reps each.
2. **Bicycle Crunches**: This exercise targets the sides of the stomach and hips. It is performed by lying down on your back, bending your legs so that your shins are parallel to the ground, and moving your bent leg right towards your chest while straightening your left leg. This is done three sets with ten to 20 reps each.
3. **Kneeling Vacuum**: This exercise targets the midsection and is performed by kneeling on the floor with your bum resting on your heels, pulling your shoulders back, and sucking your stomach in as far as possible. This is done five times before taking a break.
4. **Side Plank**: This exercise targets the obliques and is performed by lying on your right side, leaning on your elbow, and lifting your hips. This is done for 15 to 60 seconds on each side with at least three reps.
5. **Swimmers**: This exercise targets the lower back fat and is performed by lying down on your stomach with your arms stretched out in front of you, tensing your stomach muscles, and lifting your left arm and right leg up at the same time. This is done in 10 reps of five counts on each side.
6. **Russian Twist**: This exercise targets the obliques and is performed by sitting down on the mat with your legs together and knees slightly bent, leaning your upper body back, and twisting your torso and arms to the left side. This is done three sets of ten to twelve reps each.
7. **Woodchoppers**: This exercise targets the obliques and is performed by standing straight with your feet shoulder-width apart and your core engaged, twisting your torso to the right, and holding the weight above your right shoulder. This is done in 3 sets of 12 to 15 reps on each side.
8. **Reverse Crunches**: This exercise targets the lower abdominal muscles and is performed by lying down on the ground, lifting your legs in the air, bending your knees at a 90-degree angle, and pulling your knees up toward your chest. This is done in three sets of 10 to 15 reps each.
In addition to these exercises, the script suggests reducing calorie intake, avoiding processed and fried foods, replacing fatty meats with lean alternatives, replacing foods rich in carbs with non-starchy veggies, and drinking more water to reduce overall weight and calorie intake.
1. The text describes a workout routine that includes several exercises aimed at reducing "muffin-top love handles spare tire" and "stubborn fat" on the sides of the belly and lower back.
2. The first exercise in the routine is the jumping burpee, which involves bending at the knees, kicking the feet back, and then standing up again.
3. The second exercise is the two-bicycle crunch, which involves lying down on the back, bending the legs, and raising the chest.
4. The third exercise is the kneeling vacuum, which involves kneeling on the floor with the bum resting on the heels, pulling the shoulders back, and sucking the stomach in as far as possible.
5. The fourth exercise is the side plank, which involves lying on the right side, resting on the elbow, and lifting the hips.
6. The fifth exercise is the swimmers, where the body is laid down on the stomach with arms stretched out in front.
7. The sixth exercise is the Russian twist, which involves sitting down on the mat with the legs together and leaning the upper body back.
8. The seventh exercise is the woodchoppers, where the body stands straight with the feet shoulder-width apart, and the core is engaged.
9. The eighth exercise is the reverse crunches, which involve lying down on the ground, lifting the legs in the air, and bending the knees at a 90-degree angle.
10. The text suggests that the workout should be done four to five times a week, combined with moderate intensity aerobic activities like swimming, jogging, or cycling.
11. To lose weight and reduce the size of the "love handles", the text advises to cut down on calorie intake, avoid eating processed and fried foods, and replace them with lean alternatives and non-starchy veggies.