Nicknames we could do without

From muffin tops to banana folds, some areas always seem to pose a problem

By Elaine Paoloni | amNewYork Features Editor

January 3, 2007

The post-holiday race to the gym has started. And while you might have been obsessed with muffin tops on holiday brunch buffets, the phrase may be taking on new meaning in 2007 to describe that layer of fat around your midsection formerly referred to as a spare tire.

"A lot of people come and ask, 'How can I get rid of this,'" says Jenny Otto, a personal trainer at The Sports Center at Chelsea Piers. They're often referring to those flabby body parts so descriptively nicknamed muffin tops, love handles (an out-of-shape waist), bat wings (out-of-shape triceps) and banana folds (excess fat below the butt).

"Obviously, genetics has a lot to do with it. Where you lose weight and how quickly your muscles become toned depends on how your body works," Otto says. "However, I want to emphasize that you can't spot reduce. You have to do all of it; you have to eat right, do cardio, do strength training, and you have to be consistent."

While there is no miracle move that will make your bat wings just fly away, Otto suggests the following five exercises to strengthen and tone the muscles you want to target. But be forewarned that if you hold your weight in a certain "problem" area, it will take longer for the weight in that specific area to diminish, Otto says.

1. Tricep dips (for bat wings)
Sit down on a solid surface, such as a bench, a low table or a chair. Place the heels of your hands on the edge of the bench with your fingers facing forward.

Move your hips forward beyond the edge of the bench so that your arms are supporting your body weight. For an easier exercise, bend your knees 90 degrees; for a more advanced exercise, keep your legs straight. Drop your hips, pressing through the heels of your hands and isolating your tricep area. Concentrate on putting all of your body weight into your hands (using your legs only for balance) in order to target your tricep muscles.

Repeat the move 10-15 times.

2. Medicine ball rotations (for muffin tops)
Place a 4-8 pound medicine ball to the outside of your right foot. Stand with your feet shoulder-width apart, knees slightly bent.

While lowering yourself into a squat position, reach down, picking up the medicine ball with straight arms. Rotate your hips and pivot your right foot while lifting the medicine ball across your body and above your left shoulder as you stand up, keeping your arms straight.

Bring the medicine ball back to starting position (to the outside of your right foot) to complete one repetition.

Repeat the move 10-15 times on each side, concentrating on lifting the weight of the medicine ball with your abdominal core, not with your arms.

3. Side bridge (for love handles)
Lie on your right side, supporting your upper body with your right forearm. Rest your left leg on top of your right leg.

Move your hips up and down without letting them touch the floor, keeping your abdominal area contracted. For a more advanced exercise, lift and lower your top leg as you move your hips.

Repeat the move 10-15 times on each side.

4. Crunches on a Resist-A-Ball (for banana folds)
Sitting on a Resist-A-Ball, roll your hips forward so that only your back is in contact with the ball. Keep your knees bent 90 degrees and your feet flat on the floor. Place your hands behind your head with your elbows out to the sides. Keep your chin up with your eyes looking toward the ceiling.

Keeping your lower back on the ball, raise and lower your upper body, always keeping your abs engaged.

Repeat the move 20-30 times.

5. Single leg lifts (for banana folds)
Lie on your back with your arms extended on the floor above your head, hands palms up.

Lift your upper body, bringing your left knee toward your chest and your arms toward your left leg. Your right leg should remain flat on the floor. Slowly bring your arms and left leg back to starting position. Be careful not to let your left leg or your arms touch the floor.

Repeat the move 10-15 times on each leg.