Hey there, health freaks.
Do you have muffin tops?
This is a slang term to describe that extra body fat that hangs over your waistline when
you're wearing pants.
While it can make you insecure, muffin top isn’t a life sentence.
Let’s talk about 11 Exercises That Will Get Rid Of It In Just 4 Weeks.
Do you ever go swimming?
What about butt lifts?
What’s the Russian twist?
Wait, a “dead bug”, what the heck?
We’re talking all that AND more…
Russian Twist
Kicking things off is one of the more effective exercises for getting rid of muffin tops.
Seriously, athletes do it a lot during practice.
The Russian Twist will go to work on your abs.
Not to mention your shoulders and your hip muscles also.
Just make sure you have a kettlebell handy.
With a mat laid out, sit down with your knees bent and your feet over the floor.
Lean back a few degrees and grab your kettlebell.
When you’re ready, rotate the weight from side to side, twisting your torso along with
it.
If you want more stability, cross your legs together.
In case using a weight is a little too difficult, just join your hands together.
While it does work, there is a downside to this exercise.
People who do the Russian twist on a regular basis may experience some pain after a while.
So you might want to avoid doing this exercise every day.
If you feel any kind of pain while doing it, avoid the Russian Twist altogether.
The pain only gets worse.
Before we move on, what’s the most painful exercise you do?
Sound off in the comment section and start a conversation with our Bestie community.
Butt Lift
If you really want your muffin top to suffer the wrath, butt lifts are the way to go.
Not only that, butt lifts also tone your lower ab muscles and obliques.
Your obliques are those outer muscles located on the side of your abdomen.
So how do they work?
It’s pretty self-explanatory.
Lay down on your mat with your back to the floor.
Your knees need to be bent.
When you’re ready, lift your bottom off the ground.
Lift as high as you can with your goal being to have your legs reach a straight vertical
line.
When you’ve had enough, lower yourself back down to the floor.
As you get used to this workout overtime, you’ll be able to lift yourself even higher.
Repeat the butt lift between 15-20 times.
Rolling Planks
No, this isn’t the kind of planking you see in online memes.
Rolling planks are a great method for battling your muffin top.
This exercise tones your entire midsection.
Here’s what you do…
Get down in the standard planking position.
Make sure that your abs have been tightened and that your hands are directly under your
shoulders.
When you’re ready, roll to your left side.
This forms a side plank.
Then go back into the standard position.
Next, roll onto your right side, before going into your original position once again.
Alternate sides 20 times.
This means 10 rolls on each side.
Hip Twist
Too hard?
Well you may like this plank exercise instead.
Hip twists will strengthen your core muscles and help your waist look more defined.
This is one of the best exercises to get rid of muffin top.
Get in a position similar to the plank.
Hold yourself up on your elbows with your hands together.
Your back, legs and neck need to be in a straight line.
Twist your body until your right hip is touching the floor.
When you’re done, move back to the original position and return to the center.
Then, twist to the opposite side with your left hip touching the floor.
If you find that this exercise is too difficult, you’re allowed to do it on your knees.
Hip Dips
Another sharp hip exercise, these dips will work your obliques and waist.
Once again, you’ll want to assume the plank position.
Make sure that your abs are tightened.
Your elbows will be bent with your hands below your shoulders.
Roll over to the left side with your forearm holding you up.
Your right leg needs to be stacked over your left.
When you're ready, dip your hip to the floor.
Try doing this 10 times.
Then switch to the other side and do another 10.
Bicycle Crunches
You don’t need an actual bicycle to benefit from the activity.
I know it sounds weird, but it's true.
Bicycle crunches are a fantastic way to melt that muffin top.
Not just that, but you can also give your abs a workout.
Bicycle crunches target both your six-pack muscles and obliques.
Here’s how you do it…
Lie flat on the floor with your lower back to the ground.
Make sure your bellybutton is sucked in.
This way, there is more pressure put on your abs.
Put your hands behind your head and bring your knees toward your chest, all while your
shoulder blades are elevated off the floor.
Bring your left knee towards your right elbow.
Straighten your right leg out.
Once that’s finished, bring your right knee to your left elbow, and straighten your left
leg out.
Alternate these positions for as long as you can over the span of 2 minutes.
If you’re up for the challenge, try doing three sets of 20 reps.
These bicycle crunches will only work if you do them slowly and practice your breathing.
If done properly, you should see your muffin top disappearing in the span of a month.
Heatwave
Want to lose that muffin top in little to no time?
Check this one out.
This workout is similar to the butt lifts we talked about a minute ago.
Only it’s a little more intense.
First, lie down with your feet pressed against the floor.
Lift your butt and hips off the floor and raise them as high as you can.
Try to make it so there’s a diagonal line running between your shoulders all the way
to your knees.
When you’re in a comfortable enough position, move your hips from side to side in a wave
motion.
Do this motion between 15 and 20 times and lower your bottom back down to the floor.
The heatwave exercise will challenge your ab muscles and butt, tightening up that muffin
top skin and helping your midsection look more toned.
Before we continue, are you concerned about the overall state of your health?
Well workouts won’t do anything without proper rest.
Check out our recent video discussing 10 Life Hacks To Get a Good Night's Sleep.
Now back to our list of exercises to get rid of your muffin top.
Candlestick Dipper
I know, these exercises have strange names.
But sometimes the weirdest workouts are the most effective.
Say goodbye to your muffin tops with the candlestick dipper.
This goes hard on your obliques, tightening up those loose areas and making your waistline
look much sharper.
Get on your knees with your back straight.
Tighten up those core muscles.
Be sure that this is done over your mat or another comfy surface.
Straighten your right leg out to your side.
Now raise your arms upwards in a straight line.
Bending your waist, go as low as you can go without falling over.
When you’re done, rise back up to the original position.
Be prepared to do this 10-15 times on one side.
Then switch to the other.
Pretzel Knee Crunch
Funny, one of the more effective workouts for your core is named after one of the foods
your core should avoid.
Pretzel knee crunches are great in the fight against muffin top.
If you do it properly over the course of four weeks, you’ll definitely see a difference.
For this to work, you need to sit in a pretzel-like position with your right leg bent in front
of your body and your left leg behind you.
Both knees should be at a 90 degree angle.
With your spine kept straight, leaning forward only slightly at a 45 degrees.
With your hands placed in front of your chest.
Lift your left leg a few inches off the ground.
Keeping as still as you can, lift your left leg towards your right to the point where
your thigh is touching your left elbow.
Without lowering it to the ground, return your leg to its original position.
When you’re ready, do the same movement with the opposite side.
It’s recommended that you do three sets on each side with 20 reps.
Dead Bug
If you do these exercises properly, they’ll have you feeling like a dead bug.
This is another weird sounding workout with great results on your muffin top.
Dead bugs involve you laying on your back with your hands to your sides.
Lift your legs up into the tabletop position.
Bend your knees so the low half of your leg is parallel to the floor.
With your left arm, lift it and reach behind your head.
Lift your leg straight up and don’t touch the floor.
Return to the starting position and switch to the other side.
This counts as one single rep.
It’s recommended you do three sets, 10 reps each.
Swimming
This is one of the more simple exercises on our list.
Granted, you’ll need to be near a pool.
Oh heck, you can do it even if you don’t have a pool.
Just do the movement on top of your mat.
Mind you, this won’t be as simple.
Lie face down with your arms and legs extended outward.
Similar to the letter ‘X’.
Lift your chest, arms and thighs off the floor.
Almost as if you’re hovering over your mat.
Reach your right arm over your ear as your left leg is lifted behind your hip.
Switch sides back and forth.
Do 3 sets, 20 reps each.
Are you looking to get rid of your muffin top?
Would you consider any of these exercises after watching this video?
Let us know in the comments below.
We would love to hear from you!