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! But what is a muffin top? Muffin top is the body slang used for the lower belly/hip fat that gets accumulated right above your butts. If you are stuck 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! The excess body fat which isn’t easy to lose. However, a survey found that 28.3% of men and 20.4% of women met both physical activity guidelines for aerobic and muscle-training activities, and both percentages decreased with age. Despite this, muffin tops remain a common problem for adults.
Let’s have a look at the best exercises to get rid of muffin tops:
Now that you know what a muffin top is, the next question is how to get rid of a muffin top? 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. Daniella Peters, a fitness blogger, shared her experience about losing belly fat over 2 years and eating in a calorie deficit to burn more fat. She adds, “You can do all the crunches you want, drink green tea, but if you are not in a calorie deficit and losing body fat, you won’t lose your belly…Being a calorie deficit means eating less than your body burns (i).” 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!
2. Hip Dips
Hip Dips are one of the best bodyweight exercises that are amazingly effective in toning those obliques and the entire waistline.
3. Rolling Plank
Rolling Plank is another variation of the best classic core workouts plank exercise. It tones your entire midsection. Since it is a moving exercise, it is a good form of cardio. Dani, another blogger running a personal blog Foxy Lady Beauty, shares a bit about her workout regimen saying, “My favorite way to work out is to do most of my heavy lifting at the beginning of my workout followed by cardio afterwards. The heavy lifting at the beginning will burn the stored carbohydrates from food and once that is all burned you hit your body with cardio afterwards to burn PURE FAT (ii)!” She adds that ab workouts are flexible and can be done as part of any workout routine.
4. Butt Lift/Heat Wave
This is my all-time favorite exercise for muffin top. It tones your lower abs, obliques, muffin tops and lifts your butt.
5. Hip Twists
Hip twists are also called waist whittlers by some people because they totally, amazingly whittle your waist for good! So, if you want to try Twist exercises for a slim waist, follow these steps:
6. Bicycle Crunches
Bicycle crunches are one of the best and most effective exercises for your abs, belly fat and your muffin tops.
7. Russian Twist
Russian Twist is one of the best fat-burning oblique 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.
8. Burpees
Burpees are a highly effective full-body exercise that combines strength training and cardiovascular conditioning. They engage multiple muscle groups and offer an efficient way to burn calories, shed those muffin tops, and boost overall endurance and agility. While exercise is essential for reducing muffin top, it is equally important to focus on your diet and lifestyle. Learn more about it in the next section.
Diet And Lifestyle
A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help you shed excess weight and improve your health. Combining regular exercise with a healthy diet and lifestyle can effectively reduce muffin tops and achieve your fitness goals. Here are some lifestyle tips to consider:
Be mindful of portion sizes to avoid consuming more calories than you burn. Drink plenty of water throughout the day to help your body function optimally. Reduce your intake of processed foods as they are high in unhealthy fats, sugars, and sodium. Stress can contribute to weight gain, so find healthy ways to manage stress, such as yoga, meditation, or spending time in nature. Aim for 7-9 hours of quality sleep each night.
Are muffin tops hormonal? Check out the infographic below to know 5 effective exercises that can help reduce a muffin top when done consistently.Illustration: StyleCraze Design Team Exercises like mountain climbers, side crunches, leg raises, medicine ball twists, spiderman plank are great for shedding the muffin top as well as toning the obliques. Side plank leg lift, bicycle crunches with a twist, figure 8 crunches, and kettlebell swings works your core as well as glutes. Also, resistance band exercises, yoga exercises and pilates exercises can be helpful to get rid of your muffin top as well as well as tone your body. You can comfortably do them at home, but just make sure that you get the form right. If you have any existing injuries in your shoulders, joints, or knees, consult a physiotherapist to find out if you can do these waistline exercises. If you get the nod, pull out your exercise mat and start working out immediately to shed your muffin top. Jesse Feder, Personal Trainer and Clinical Dietitian, says, “Muffin tops can be due to several factors, including diet, exercise, and hormones.” Does wearing tight pants cause muffin tops? According to Jesse, “Wearing tight pants pushes the fat from the hips in a manner that creates muffin tops.” Can Jump Rope get rid of the muffin top? Jesse says, “Jump rope is a great cardiovascular workout that can burn a significant amount of calories in a short time. This can help reduce body fat and help get rid of muffin tops.” Are muffin tops genetic? According to Jesse Feder, “Muffin tops can partly be due to our genes. Everyone stores their fat in different areas, and if your parents store it in their hips, this can get passed down to the kids. The genes that affect our hormones can also contribute to muffin tops.” Does walking help reduce muffin tops? Yes. Walking can help reduce muffin tops as it helps you burn calories and fat. Why am I skinny with a muffin top? You may have a muffin top despite being skinny because of your genes, unhealthy eating habits, or lack of resistance training. How long does it take to lose the muffin top? It depends on how much fat you need to burn. As you lose your overall body fat, you can observe your midsection tone up as well. Do sit-ups get rid of muffin top? No. Sit-ups alone can’t help you get rid of the muffin top. You will need a comprehensive strength training exercise plan and a low-calorie, healthy diet. Is muffin top the same as love handles? Yes. Love handles refer to the pinchable fat on both sides of your stomach, leading to a ‘muffin top’ appearance.
Illustration: Best Exercises To Get Rid Of Muffin Top
Bid farewell to muffin top fat with a quick and effective 10-minute home workout designed to help you lose those love handles. Click on the video below to boost your confidence and achieve a more sculpted body!
