7 Moves To Get Rid Of A Muffin Top

Nov 29, 2016 //

Ah, the dreaded muffin top. Most of us have it, and we’ve all tried a multitude of different ways to get rid of it.

While you can’t exactly spot reduce fat — that work you’ll have to do in the kitchen, in order to lose fat overall and reveal those obliques underneath — you can focus on toning your trouble zones for a leaner, trimmer look.

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If you’re working out consistently and are eating a clean diet of vegetables, whole grains, lean protein and healthy fats, these 7 moves can help reduce your muffin top.

1. Side Bends


This is a simple move, so it’s best to do a high number of reps. Hold dumbbells to add difficulty.

  • Aim for 100. Start in a standing position with your feet hip distance apart.
  • Bend from your hips toward your right foot, keeping your left hand on your hip.
  • Return to the standing position.
  • Bend toward your left foot, keeping your right hand on your hip.
  • Continue alternating. Try for three sets for 30 reps on each side.

2. Elbow To Knee With Dumbbell


  • Begin standing with your feet shoulder-width apart holding dumbbells, right arm up.
  • Simultaneously lift bent right knee out to side at hip level and lower right elbow to meet knee.
  • Return to start and switch arm.
  • Repeat the exercise.
  • Try for three sets for 30 reps on each side.

3. Alternating Toe Touches


  • Lie on your back with your back pressed against the floor.
  •  Elevate one leg up in the air while slowly lifting your torso off the ground. U
  • Using the opposite arm, reach over and try to touch your toe (the one that is in the air).  Remember to exhale while perform this part of the exercise.
  • Slowly begin to lower your torso and arms back down to the starting position while inhaling.
  • Repeat the movement on the other side.
  • Repeat the movement.
  • Try for three sets of 30 reps on each side.

4. Weighted Squat To Rotation


  • Grab a pair of dumbbells or a medicine ball and get into a deep squat position.
  • Keep your back straight.
  • As you straighten your legs and come out of the squat, twist to the right, using your core to propel you.
  • Repeat the movement and twist to the left.
  • Alternate sides for 12 reps.
  • For added difficulty, raise the dumbbells or medicine ball over your head before rotating.

5. Bicycle Crunches


  • Lie on your back.
  • Put your hands behind your ears.
  • Crunch to the left and bring your right elbow in to meet your left knee.
  • Crunch to the right and bring your left elbow in to meet your right knee.
  • Quickly go back and forth between sides as if you’re pedaling a bike.
  • Try for three sets of 30 reps on each side.

6. Cross Knees To Elbows


  • Begin standing with your feet shoulder width apart.
  • Bend your arms and place your hands behind your head.
  • Move each knee to the opposite elbow, while alternating sides.
  • Squeeze your abs.
  • Try for three sets for 20 reps on each side.

7. Push-Up To Plank


  • This tried-and-true position is a classic because it gets the job done.
  • Hold yourself in a push-up position with your hands on the ground.
  • Keeping your torso as still as possible (no twisting), shift onto a plank position with your forearms on the ground, one forearm at a time.
  • Your body should be in a straight line from head to toe.
  • Do this for as long as you can, starting with 30 seconds and working your way up to three minutes.