So, you’ve been spending the chilly winter evenings draped in a blanket, cozily watching re-runs of your favorite sitcoms? And, voila – you have a muffin top now! According to Barry Jay, a celebrity trainer whose workouts have fascinated Katie Holmes, Kim Kardashian, and many others, “That part of our body catches excess easily, and it seems like it’s the last to change.” So let’s not waste any more time. If you are worried about how to get rid of a muffin top, you must prepare yourself for the toil. There are no shortcuts when it comes to tackling this stubborn fat. So are you game?
To control the damage done, we have devised a programme that has three levels, namely:
- Dietary changes
- Beginners: Getting started with the muffin top exercises
- Advanced: 4 weeks to being fit
Suggested read: 12 effective exercises to get skinny arms in 3 months’ time
This comprehensive plan, if done with sheer determination, will give you the abs you want to flaunt come summer. Just remember, “Motivation is what gets you started. Habit is what keeps you going.” Stay motivated until the end. 
I. Dietary changes
First, it is important that you consult a nutritionist about the right amount of calorie intake for your age and your Body Mass Index (BMI). Barry says, “Cardio helps, but food is 85 percent of the results we see.” We believe that once your food habits get back on track, you will be able to perform the exercises better. Here are a few things you need to keep in mind when you plan a meal:
a) Ditch the distracted eating
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People eat more when they are not thinking about it! How do you get rid of a muffin top? Set aside specific times for your meals. Forbid yourself from eating in front of the television or at your desk. Make it an uncompromised habit to have your food at the dining table. This is called ‘mindful eating.’
b) Reduce your portion size
Your meals should be frequent, but small in size. This will help your body burn calories relatively easily as the stored fat will be limited. Make sure that you plan a balanced diet that is nutritious. It must include green veggies, fruits, lean proteins, and whole grains.
c) Keep a check on your fat intake
Your waistline needs mono-saturated fats, but not trans fats. According to studies, mono-saturated fats are likely to amplify your waistline 30 percent less than trans fats. So invest in avocados, green tea, blueberries, and yogurt, which are high in mono-saturated fats. Chocolate milk made with low-fat milk is a good source of these fats too.
d) Reject high-calorie drinks
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Most people realize that they must cut-down on high-calorie food, but don’t recognize the importance of doing the same with what they drink! You must avoid all the aerated and sugary drinks, fruit juices, and even sodas. Another major culprit is alcohol. The calories in these drinks are empty. So they aren’t providing you with any energy and are instead eventually transforming into fat.
e) Include fibre in your nutrition
Fibre helps you feel full and also slows the process of digestion. Because of this decelerated digestion, food will enter your bloodstream slower than usual, making burning calories easier. Fibres gained from veggies are extremely helpful. Your best bets are broccoli, cabbage, peas, and Brussels sprouts.
f) Consume ‘whole’ foods
Swap refined grains with whole grains. These have more fibre and less sugar. White rice, potato, pasta from white flour, and other foods like these only add fat. Their sugars will increase your insulin level, which in turn will make you hungry all the time. Your body will be prompted to store more fat.
g) Stash up on protein
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Protein is necessary because it stimulates metabolism and causes less fat storage in your stomach area. Target healthy proteins like those in seafood, fruits, veggies, and lean meats.
h) Keep away from sodium
Sodium is harmful because it makes the body preserve water and gas. This makes your abdomen bloated. A bloated belly is troublesome, to say the least.
II. Beginners: Getting started with the muffin top exercises
Here is the muffin top workout that targets three main areas:
a) Rounded turn
Image source: Pinterest
Target it with crunches.
Lie down on your back. Your knees should be bent at a forty five degree angle with your feet firmly planted on the ground. Pull your belly button inwards. Now curl your torso. Keep your head and neck in line with the rest of your body. Keep pulling your stomach inward as you do the crunches.
Perform three sets of 25 reps.
b) Love handles
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Target it with one-legged plank hydrant.
Start with a plank position on the mat. Pull your right knee close to the chest. Push it back out and up. It should form a 45 degree angle with the floor. Hold this posture for 5 seconds. Bring the right leg to your chest again.
Perform 2 sets of 10 reps for each leg.
Suggested read: 10 easy exercise tips on how to get slimmer thighs
c) Belly button fat
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Target it with a downward dog and plank sequence.
Sit on all fours. Your wrists should be slightly ahead of your shoulders. Now separate your knees and curl the toes under them. Exhale deeply and lift the knees off the mat. Now get into a downward dog posture. Hold it for six slow breaths. Now breathe in and shift your weight into a plank. Your core must be strong. Hold it. Again, push into downward dog. Perform five sets and hold each position for 6 slow breaths.
III. Advanced: 4 weeks to fit
How to get rid of a muffin top will no longer be a question on your mind if you perform the 4 weeks to fit program. It is an all-over strength and cardio training routine that has to be done up to four non-successive days a week. One set of each workout must be carried out without intervals. Rest for a minute and repeat the whole circuit two more times.
Things you need: Your mat and your will power.
a) Dead bug
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First, lie down with your face up and arms stretched out on both sides. Now bring your legs to a table-top position with your knees bent and your lower legs parallel to the ground. Steady your core and extend your left arm up, behind your head. Your right leg should be straight but not touching the ground. Slowly, revert to your starting position and repeat the workout for the other side. This will be one complete rep.
Perform 3 sets of 10 reps of the dead bug.
b) Double criss-cross
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Lie down facing the ceiling. Now bend your knees to your chest with the support of your hands behind the head. Bend your left knee further and extend the right so that it is parallel to the mat. Your right shoulder should turn into the left knee. Make sure your elbows are wide open. Also avoid pulling on your head and neck. Once your knee and the shoulder (right first) are close together, return slowly to your starting position. Now alter the knees and arms, and repeat.
Perform 3 sets of 20 repetitions each.
c) Pretzel knee crunch
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Sit down in a pretzel posture. Your right leg should bend in front of your body, with your left leg behind you. Both your knees will form a right angle. Your back must be straight. Now hinge a little forward from your hips. Lean your torso forward as well. It should be at 45 degrees with the ground. Bring your hands together in a Namaste. You can keep them on the ground if you need support in the beginning. Now lift your left leg off the floor.
Carry the left leg toward the right in an attempt to tap your left thigh. Do not move the rest of your body. Slowly return your leg behind your body. It shouldn’t touch the ground.
Perform 3 sets of 20 reps for each side.
d) Elbow plank hip rainbow
Image source: Pinterest
Start with a forearm plank posture. Your feet should be hip-width apart. Brace your abs. Now lift your hips a tad bit above your shoulders.
Next, rotate your right hip, pivoting onto the sides of your feet. Pull in your abs deeper and lift your hips to the starting position again. Repeat with your left hip.
Perform 3 sets with 10 reps.
e) Swimming
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Lie down facing downward. Extend your legs to form an ‘X’. Keep your spine straight. Now lift your torso, arms, and thighs off the ground. Avoid spraining your neck by keeping your eyes focused on the ground. Extend your right arm towards your ear. Your left leg should simultaneously go higher up behind your hip.
Instantly change your side. You have then completed a rep.
Perform 3 sets of 20 reps.
Suggested read: 10 belly busting ab workouts for women
f) Side plank plié
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Stack your right side in a plank position. Extend your arms under your shoulder. Your left leg should cross over your right. Stretch your left arm out by your ear. Your left palm must face downward and your abs should be tight.
Now bend both your knees into a plié. Shift the weight back to your feet. Now, lower your left arm by your left thigh. Next, extend your legs and revert to the starting position.
Perform 3 sets of 10 reps for each side.
And that’s how to get rid of a muffin top!
These three levels will not only help you get rid of that muffin top but also keep overall excess weight at bay!
Happy exercising!
Featured image source: Shutterstock
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