{"id":12856,"date":"2025-01-04T01:54:15","date_gmt":"2025-01-03T18:54:15","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12856"},"modified":"2025-01-04T01:54:15","modified_gmt":"2025-01-03T18:54:15","slug":"how-to-get-rid-of-muffin-top-8-exercises","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12856","title":{"rendered":"How to Get Rid of Muffin Top (8 Exercises)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>\u00a0<\/p>\n<p><strong>Discover how to get rid of muffin top fast with these 8 simple exercises. Strengthen your core and create a toned stomach in no time!<\/strong><\/p>\n<p id=\"isPasted\">Muffin top, love handles, spare tire, or belly bulge. No matter what you call it, excess fat around your waistline is extremely frustrating. It seems like no matter how much you diet or how much you exercise, that pesky muffin top just won\u2019t budge.<\/p>\n<p>How to get rid of a muffin top is one of the most frequently asked questions I receive as a personal trainer. I understand why \u2013 it\u2019s overwhelming to sort through the conflicting information out there about detoxes, fad diets, and ab exercises that promise to give you a flat stomach by Sunday.\u00a0<\/p>\n<p>Luckily, diet and exercise that specifically targets the muffin top area can help you get rid of\u00a0<a data-lasso-id=\"57828\" href=\"https:\/\/gethealthyu.com\/lose-menopausal-belly-fat\/\">belly fat<\/a>\u00a0for good.\u00a0<\/p>\n<p>These exercises will tone your obliques (the muscles on the sides of your waist), your rectus abdominus (the vertical muscle), and your transverse abdominus (the deepest layer of abdominal muscles). Perform this exercise routine 3-4 times per week to start seeing results. <\/p>\n<p>And give yourself at least three months of consistency. \u00a0There is no magic when it comes to losing belly fat.\u00a0<\/p>\n<p>In this article, I\u2019ll also help you bust those belly fat myths by exploring what actually causes a \u201cmuffin top\u201d in the first place.<\/p>\n<p>Then, I give you a comprehensive, realistic plan to get rid of your muffin top \u2014including a workout that will <a href=\"https:\/\/gethealthyu.com\/lose-menopausal-belly-fat\/\" data-lasso-id=\"57829\">blast belly fat<\/a> using HIIT-style muffin top exercises. Let\u2019s get started!<\/p>\n<div class=\"block-area block-area-table-of-contents\">\n<div class=\"wp-block-columns are-vertically-aligned-center has-quinary-background-color has-background is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-constrained wp-block-column-is-layout-constrained\" style=\"flex-basis:30%\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" data-pin-description=\"If you are like most people I train, you probably have no idea what the difference is between muscle strength and muscle endurance and quite frankly, you might not really care. However, the educator in me constantly talks about these two terms when leading workout sessions because you DO need to know the difference.\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg\" alt=\"muscle strength vs muscle endurance woman squatting\" class=\"wp-image-42532\" style=\"aspect-ratio:3\/4;object-fit:cover\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-1024x1024.jpg 1024w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-768x768.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-500x500.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-96x96.jpg 96w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance-600x600.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/03\/muscle-strength-vs-muscle-endurance.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-a-muffin-top\">What Is A Muffin Top?<\/h2>\n<p id=\"isPasted\">Muffin tops\u2014what exactly are they? Well, I\u2019m not talking about something you can get at the bakery.<\/p>\n<p>A muffin top is a slang term for the roll of fat that hangs over the sides of a tighter waistband and mimics the look of a top of a muffin. (This is also often referred to as \u201clove handles.\u201d) Frankly, it can be pretty difficult to get rid of!<\/p>\n<p>It also is a precursor to cardiovascular disease, so it\u2019s not something to ignore.\u00a0<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-causes-muffin-top-fat\">What Causes Muffin Top Fat?<\/h2>\n<p>So, what creates a muffin top?  The most obvious cause is simply carrying extra fat all over.\u00a0Having excess abdominal fat can be caused by a variety of factors and is a serious health risk, leading to conditions such as diabetes and heart disease.<\/p>\n<p>But here are four other factors that can contribute to belly fat, too.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-genetics\">Genetics<\/h3>\n<p>If you\u2019re carrying a little extra fat all over, some of it will logically be carried around your waistline. Genetics plays a factor, but don\u2019t use your genetics as an excuse to feel defeated.\u00a0<\/p>\n<p>If you have extra stubborn belly fat, you can start by losing excess body fat all over while toning your abs.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-poor-diet\">Poor Diet<\/h3>\n<p>Eating processed food and too much of it is the biggest problem. You will gain weight if taking in more calories than you expend.<\/p>\n<p>And if you are consuming too much processed white flour, sugar and other ingredients, science shows the extra fat settles in your mid section.\u00a0<\/p>\n<p>In addition, consuming a lot of sugary sodas, salty foods, and artificial ingredients will naturally trigger belly bloating in different people. Try\u00a0<a href=\"https:\/\/gethealthyu.com\/how-to-quit-sugar\/\" data-lasso-id=\"57830\">detoxing from sugar<\/a>\u00a0to see how much better you feel!<\/p>\n<p>Besides the fact you may not like the way a muffin top feels or looks, there are even more concerns. This excess muffin top can lead to health issues like insulin resistance, hormonal imbalances and metabolic syndrome.\u00a0<\/p>\n<p>The saying goes \u201cyou can\u2019t out train a bad diet\u201d so adapting some healthy eating habits and adjusting your calorie intake is the first place to start!\u00a0<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-stress\">Stress<\/h3>\n<p>Chronic stress contributes to storing excess visceral fat (fat stored within your abdominal cavity). It also naturally makes you reach for more salty and sugary snacks as a coping mechanism which can lead to those love handles.\u00a0<\/p>\n<p>Plus, stress raises your cortisol levels.\u00a0<\/p>\n<p>This stress hormone is known to contribute to <a href=\"https:\/\/gethealthyu.com\/best-exercises-get-rid-apron-belly\/\" data-lasso-id=\"61920\">belly fat<\/a>. Reducing your stress levels will help with reducing muffin top.\u00a0<\/p>\n<p>It all goes hand in hand. As you take on healthy lifestyle changes, you will hopefully feel less stressed.\u00a0<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-hormones\">Hormones<\/h3>\n<p>If you\u2019re entering\u00a0<a href=\"https:\/\/gethealthyu.com\/is-it-perimenopause\/\" data-lasso-id=\"57831\">perimenopause<\/a>\u00a0or\u00a0<a href=\"https:\/\/gethealthyu.com\/10-ways-deal-menopause-symptoms\/\" data-lasso-id=\"57832\">menopause<\/a>\u00a0and finding you have more fat around your middle, it could be a change in hormones. If you are estrogen dominant, you can store more belly fat than you want.\u00a0<\/p>\n<p>Check out this article to learn\u00a0<a href=\"https:\/\/gethealthyu.com\/balance-4-hormones-want-lose-weight\/\" data-lasso-id=\"57833\">how to balance your hormones for weight loss<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-top-8-exercises-to-get-rid-of-a-muffin-top\">Top 8 Exercises to Get Rid of a Muffin Top<\/h2>\n<p>First start your healthy eating. Then try this muffin top workout in your home or at the gym to start targeting belly fat.\u00a0<\/p>\n<p>This HIIT-style muffin top workout for beginners combines high-intensity cardio training with real\u00a0<a href=\"https:\/\/gethealthyu.com\/best-core-exercises-for-seniors\/\" data-lasso-id=\"57850\">core exercises<\/a>\u00a0to get rid of body fat, tone and tighten your tummy, and burn calories.<\/p>\n<p id=\"isPasted\"><strong>Instructions for a 16-minute muffin top workout:\u00a0<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Do each move for 20 seconds. 10 seconds rest in between.<\/li>\n<li>Repeat each exercise three times for a 16-minute workout!<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-1-skaters\">1. Skaters\u00a0<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"365\" alt=\"Skater exercise demonstration part of a muffin top workout\" class=\"wp-image-17342\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1.jpg 515w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1-400x283.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1-150x106.jpg 150w\" data-lazy-sizes=\"(max-width: 515px) 100vw, 515px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"515\" height=\"365\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1.jpg\" alt=\"Skater exercise demonstration part of a muffin top workout\" class=\"wp-image-17342\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1.jpg 515w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1-400x283.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/01\/Skaters_Exercise-1-150x106.jpg 150w\" sizes=\"auto, (max-width: 515px) 100vw, 515px\"\/><\/figure>\n<p><b>How to do <\/b><a href=\"https:\/\/gethealthyu.com\/exercise\/skaters\/\" data-lasso-id=\"6070\"><b>skaters<\/b><\/a><b>:<\/b><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Start with your legs slightly wider than shoulder-distance apart and arms at the sides.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-2-sweeping-scissors\">2. Sweeping Scissors\u00a0<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"575\" height=\"900\" alt=\"Sweeping scissors ab crunch.\" class=\"wp-image-18096\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise.jpg 575w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise-400x626.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise-150x235.jpg 150w\" data-lazy-sizes=\"(max-width: 575px) 100vw, 575px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"575\" height=\"900\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise.jpg\" alt=\"Sweeping scissors ab crunch.\" class=\"wp-image-18096\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise.jpg 575w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise-400x626.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Sweeping-Scissors_Exercise-150x235.jpg 150w\" sizes=\"auto, (max-width: 575px) 100vw, 575px\"\/><\/figure>\n<p><b>How to do <\/b><a href=\"https:\/\/gethealthyu.com\/exercise\/sweeping-scissors\/\" data-lasso-id=\"6071\"><b>sweeping scissors<\/b><\/a><b>:<\/b><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Start on your back, lying flat on the ground with arms over your head and legs long.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sweep arms out to sides and bring head, neck, and shoulders off the mat reaching arms long and lifting one leg up and in towards the chest.\u00a0 Reaching arms forward on the sides of the leg. Roll back to the mat lowering the leg, and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-3-lateral-shuffle\">3. Lateral Shuffle\u00a0<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" alt=\"Chris Freytag demonstrating Lateral Shuffle in a pink tank top during a muffin top workout\" class=\"wp-image-7211\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/12\/Lateral-Shuffling_Exercise.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/12\/Lateral-Shuffling_Exercise-400x300.jpg 400w\" data-lazy-sizes=\"(max-width: 600px) 100vw, 600px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/12\/Lateral-Shuffling_Exercise.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/12\/Lateral-Shuffling_Exercise.jpg\" alt=\"Chris Freytag demonstrating Lateral Shuffle in a pink tank top during a muffin top workout\" class=\"wp-image-7211\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/12\/Lateral-Shuffling_Exercise.jpg 600w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2014\/12\/Lateral-Shuffling_Exercise-400x300.jpg 400w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\"\/><\/figure>\n<p><b>How to do <\/b><a href=\"https:\/\/gethealthyu.com\/exercise\/lateral-shuffle\/\" data-lasso-id=\"6072\"><b>lateral shuffle<\/b><\/a><b>:<\/b><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Start standing with feet hip-distance apart and sink into a deep knee bend. Bring both hands in front of the chest in guard position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00a0Start with right foot moving right and left foot following.\u00a0 Shuffle right for four right-left steps, then move left for four left-right steps.\u00a0 Continue shuffling right left for the desired amount of time.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-4-plank-side-lift-and-lower\">4. Plank Side Lift and Lower<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"500\" alt=\"A side plank lift and lower works your abs effectively.\" class=\"wp-image-16712\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise.jpg 450w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise-400x444.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise-150x167.jpg 150w\" data-lazy-sizes=\"(max-width: 450px) 100vw, 450px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"450\" height=\"500\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise.jpg\" alt=\"A side plank lift and lower works your abs effectively.\" class=\"wp-image-16712\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise.jpg 450w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise-400x444.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/Side-Plank-Lift-and-Lower_Exercise-150x167.jpg 150w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\"\/><\/figure>\n<p><b>How to do <\/b><a href=\"https:\/\/gethealthyu.com\/exercise\/side-plank-lift-lower\/\" data-lasso-id=\"6073\"><b>plank side lift and lower<\/b><\/a><b>:<\/b><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Start by laying on your right side with your forearm below your shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight, and place left hand on hip.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dip your hips down towards the mat and lift back up using your obliques and core muscles.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-5-split-jumps\">5. Split Jumps<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" alt=\"split jumps\" class=\"wp-image-18329\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise.jpg 900w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise-400x222.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise-768x427.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise-150x83.jpg 150w\" data-lazy-sizes=\"(max-width: 900px) 100vw, 900px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise.jpg\" alt=\"split jumps\" class=\"wp-image-18329\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise.jpg 900w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise-400x222.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise-768x427.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/03\/Split-Jumps_Exercise-150x83.jpg 150w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\"\/><\/figure>\n<p><b>How to do <\/b><a href=\"https:\/\/gethealthyu.com\/exercise\/split-jumps\/\" data-lasso-id=\"6074\"><b>split jumps<\/b><\/a><b>:<\/b><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Stand tall with your feet hip-distance apart. Hands are in front of the chest hand on the fist. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower the back knee slightly and jump to switch the feet.\u00a0 While in the air front foot comes back and the back foot comes to the front.\u00a0 Land in a bent knee lunge. Repeat.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-6-bend-extend-ab-tuck\">6. Bend Extend Ab Tuck<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" alt=\"bend extend ab tuck\" class=\"wp-image-10889\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-100x100.jpg 100w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-385x385.jpg 385w\" data-lazy-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment.jpg\" alt=\"bend extend ab tuck\" class=\"wp-image-10889\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment.jpg 500w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-378x378.jpg 378w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-276x276.jpg 276w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-400x400.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-300x300.jpg 300w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-100x100.jpg 100w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-150x150.jpg 150w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2015\/10\/Bend-Extend-Ab-Tuck-Exercise-6-Minute-No-Equipment-385x385.jpg 385w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\"\/><\/figure>\n<p><strong>How to do <a href=\"https:\/\/gethealthyu.com\/exercise\/bend-extend-ab-tuck\/\" data-lasso-id=\"6075\">bend extend ab tuck<\/a>:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat keeping the knees bent.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep abs tight and press your legs out long and lower back down slightly. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-7-burpees\">7. Burpees<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"875\" height=\"600\" alt=\"Try burpees for a full body exercise that blasts fat.\" class=\"wp-image-17829\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise.jpg 875w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise-400x274.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise-768x527.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise-150x103.jpg 150w\" data-lazy-sizes=\"(max-width: 875px) 100vw, 875px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"875\" height=\"600\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise.jpg\" alt=\"Try burpees for a full body exercise that blasts fat.\" class=\"wp-image-17829\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise.jpg 875w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise-400x274.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise-768x527.jpg 768w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2017\/02\/Burpee_Exercise-150x103.jpg 150w\" sizes=\"auto, (max-width: 875px) 100vw, 875px\"\/><\/figure>\n<p><strong>How to do <a href=\"https:\/\/gethealthyu.com\/exercise\/burpee\/\" data-lasso-id=\"6076\">burpees<\/a>:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">Start in a plank with arms and legs long, hands shoulder-distance apart.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Walk or jump both feet between your hands coming into a low <a href=\"https:\/\/gethealthyu.com\/exercise\/basic-squat\/\" data-lasso-id=\"60567\">squat<\/a>. Jump straight up as high as possible, land, and come back to your plank position.<\/span><\/li>\n<\/ol>\n<h3 class=\"wp-block-heading\" id=\"h-8-in-in-out-out-plank\">8. In In Out Out Plank<\/h3>\n<figure class=\"wp-block-image aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"900\" alt=\"in in out out plank\" class=\"wp-image-16709\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/In-In-Out-Out-Plank_Exercise.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/In-In-Out-Out-Plank_Exercise-150x338.jpg 150w\" data-lazy-sizes=\"(max-width: 400px) 100vw, 400px\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/In-In-Out-Out-Plank_Exercise.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"900\" src=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/In-In-Out-Out-Plank_Exercise.jpg\" alt=\"in in out out plank\" class=\"wp-image-16709\" srcset=\"https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/In-In-Out-Out-Plank_Exercise.jpg 400w, https:\/\/gethealthyu.com\/wp-content\/uploads\/2016\/12\/In-In-Out-Out-Plank_Exercise-150x338.jpg 150w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\"\/><\/figure>\n<p><strong>How to do <a href=\"https:\/\/gethealthyu.com\/exercise\/in-in-out-out-plank\/\" data-lasso-id=\"6077\">in in out out plank<\/a>:<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li><span style=\"font-weight: 400;\">\u00a0Begin in a forearm plank position with your body in a straight line and abdominals contracted.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Step your left foot out to the left.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Step your right foot out to the right.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">\u00a0Step your left foot back to the center.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Step your right foot back to the center.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You\u2019re now equipped with the tips you need to get rid of that muffin top: eating right, combining <a data-lasso-id=\"56968\" href=\"https:\/\/gethealthyu.com\/strength-training-moves-for-women-over-50\/\">strength training<\/a> and cardio, getting enough sleep, and using moves specifically designed to target your core. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now get ready to <a href=\"https:\/\/gethealthyu.com\/full-body-exercises-that-burn-fat\/\" data-lasso-id=\"57851\">burn off belly fat<\/a> and work towards a healthier you!<\/span><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-4-more-proven-solutions\">4 More Proven Solutions<\/h2>\n<p>Now that you know a few leading causes of excess belly fat and which exercises can help, I\u2019ve laid out four more proven ways to reduce belly fat and start losing a muffin top:<\/p>\n<h3 class=\"wp-block-heading\">Clean Up Your Diet<strong>\u00a0<\/strong><\/h3>\n<p>The best muffin top workout isn\u2019t a workout at all \u2013 it\u2019s all about the food.\u00a0<\/p>\n<p>I said it above that abs are made in the kitchen. In an editorial by the\u00a0<a href=\"http:\/\/bjsm.bmj.com\/search?fulltext=excess+sugar+and+carbs&amp;submit=yes&amp;x=0&amp;y=0\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57834\">British Journal of Sports Medicine,<\/a>\u00a0researchers say excess sugar and processed carbs\u2014 not physical inactivity\u2014 are primarily to blame for the growing obesity epidemic.<\/p>\n<p>Excess calories, especially those in the form of sugar and unhealthy fats, end up as fat on your body, and that includes your belly.\u00a0<\/p>\n<p>The goal is to expend more calories than you take in to <a href=\"https:\/\/gethealthyu.com\/exercises-for-weight-loss\/\" data-lasso-id=\"57835\">lose weight<\/a> creating a calorie deficit. One way you can do this is by <a href=\"https:\/\/gethealthyu.com\/best-packaged-foods-for-clean-eating\/\" data-lasso-id=\"57836\">eating clean<\/a>.\u00a0<\/p>\n<p>Eating\u00a0clean\u00a0doesn\u2019t mean you have to get rid of all the things you love! It\u2019s about a healthy diet of real food.\u00a0<\/p>\n<p>The key is to choose primarily whole foods and <a href=\"https:\/\/gethealthyu.com\/what-to-eat-before-and-after-exercise\/\" data-lasso-id=\"57838\">eat small meals<\/a> regularly. Processed food is usually full of calories and weird non-food ingredients.<\/p>\n<p>The best foods to get rid of muffin top fat are whole foods. This means fiber-filled vegetables, fruit, lean protein, and healthy fats. Walk the perimeter of your local grocer or visit a farmers market just to see your options. Try to focus on these <a href=\"https:\/\/gethealthyu.com\/metabolism-boosting-foods\/\" data-lasso-id=\"65617\">fat burning foods<\/a> that can help increase your metabolism.<\/p>\n<p>It\u2019s going to take some time and education to start eating better but your health is worth it. \u00a0<\/p>\n<p>And for some inspiration, try these\u00a0<a href=\"https:\/\/gethealthyu.com\/high-protein-low-calorie-breakfast-recipes\/\" data-lasso-id=\"57841\">high-protein, low-calorie breakfasts<\/a>\u00a0that kickstart your metabolism and prevent overeating later in the day.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-hiit-exercises\">HIIT Exercises<\/h3>\n<p>If there\u2019s any form of exercise that will help you lose a muffin top fast, it\u2019s HIIT.\u00a0<\/p>\n<p>High-Intensity Interval Training is a form of cardio and strength exercise that has you work as hard as you can for short periods of time with short periods of rest in between.<\/p>\n<p>HIIT training is hard because you are pushing yourself to increase your heart rate, and if you are a beginner, you need to start slowly. But as your heart gets stronger, you\u2019ll be able to handle more high intensity workouts.\u00a0<\/p>\n<p>And HIIT workouts burn more calories and keep your metabolism elevated long after you are done exercising. So calories will continue to burn even as you move throughout the next part of your day.<\/p>\n<p>The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both preferably spread throughout the week.<\/p>\n<p>This includes a mixture of cardio,\u00a0<a data-lasso-id=\"57842\" href=\"https:\/\/gethealthyu.com\/the-beginners-guide-to-hiit\/\">High-Intensity Interval Training<\/a>, and\u00a0<a data-lasso-id=\"57843\" href=\"https:\/\/gethealthyu.com\/the-beginners-guide-to-strength-training\/\">strength training<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-get-enough-sleep\">Get Enough Sleep<\/h3>\n<p>You may not immediately connect the dots between sleep and your weight, but\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57844\">research<\/a>\u00a0can prove it: study participants who were put on a sleep-deprived diet experienced a 55% reduction in fat loss compared to their well-rested counterparts.<\/p>\n<p id=\"isPasted\">Sleep deprivation can change your fat cells by disrupting your body\u2019s ability to properly use insulin. Excess insulin can cause your body to store fat in unwanted places, like your waist, which can cause <a href=\"https:\/\/gethealthyu.com\/supplements-women-should-take-after-50\/\" data-lasso-id=\"57845\">weight gain<\/a>, belly fat, and even diabetes.<\/p>\n<p>Adults should regularly get the recommended 7-9 hours of sleep to stay healthy, regulate their mood, and help them meet their weight loss goals.\u00a0<\/p>\n<p>I recommend trying a few of these science backed\u00a0<a data-lasso-id=\"57846\" href=\"https:\/\/gethealthyu.com\/7-tips-for-a-better-nights-sleep\/\">tips to get better sleep<\/a>.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-strengthen-your-core-the-right-way\">Strengthen Your Core the Right Way<\/h3>\n<p>Eliminating belly fat around your midsection with better eating and proper exercise is crucial.\u00a0You should be focusing on <a href=\"https:\/\/gethealthyu.com\/fat-loss-vs-weight-loss\/\" data-lasso-id=\"73698\">fat loss vs. weight loss<\/a>, improving your entire body composition.<\/p>\n<p>Core-strengthening exercises will be your focus mixed in with some cardio moves. I do suggest<a href=\"https:\/\/www.physio-pedia.com\/Transversus_Abdominis#:~:text=Place%20your%20fingers%20on%20the,muscles%2C%20and%20hip%20muscles%20relaxed.\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57847\">\u00a0learning how to engage your Transverse Abdominus<\/a>\u00a0(\u201cTVA\u201d). This is the muscle that sits deep and low in your belly.<\/p>\n<p>By taking time to strengthen this muscle properly, you create a built-in corset that will pull your tummy in, protect your <a href=\"https:\/\/gethealthyu.com\/strong-low-back-exercises\/\" data-lasso-id=\"57848\">low back<\/a> and promote better posture\u2014something that will also make you look leaner.\u00a0<\/p>\n<p>Exercise methods such as\u00a0<a href=\"https:\/\/gethealthyu.com\/pilates-workout-beginners\/\" data-lasso-id=\"57849\">Pilates<\/a>\u00a0are excellent for learning how to make this muscle rock solid. Once you can pull in your TVA , you can take on all of these exercises with confidence.\u00a0<\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/gethealthyu.com\/how-to-get-rid-of-muffin-top\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 Discover how to get rid of muffin top fast with these 8 simple exercises. Strengthen your core and create a toned stomach in no time! Muffin top, love handles, spare tire, or belly bulge. No matter what you call it, excess fat around your waistline is extremely frustrating. It seems like no matter how &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12856","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12856","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12856"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12856\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}