Been slacking on your diet lately? Skipped a few too many yoga classes?
Then you’re probably noticing the sudden appearance of love handles.
START THE CHALLENGE NOW!GO
The so-called “muffin top” that peeks up over jeans and looks extra noticeable under dresses is hard to fight.
But the sooner you tackle it, the sooner you can make love handles disappear!
With the right diet and exercise, you can have lean, sexy sides again.
We’ve designed the 30 Day “No Muffin Top” exercise challenge to help you tone up your obliques and sculpt a sexy waist.
This 4-week challenge will help you tighten up your midsection while burning fat through diet and exercise.
These fast workouts can be done at home or at a gym. They’re perfect as standalone workouts or you can add them to the beginning or end of your current routine.
But most importantly, if you stick to the plan for the full 30 days, you’re going to get the results you want: a smooth tummy that’s free of love handles!
You’re just a click away from detailed exercise descriptions, diet tips, and a full 30 days of ab-toning, side-sculpting workouts. So click the button below to banish the bulge for good.
No Muffin Top Workouts for Women that Work
The traditional side plank and a few of its variations will be your main moves for the 30 day challenge. Side planks strengthen your obliques, hips, and shoulders – plus they improve balance and stability.
Lie on your left side with straight legs and your feet stacked one on top of the other. Support your upper body on your left elbow and forearm. Brace your core and raise your hips until your body forms a straight line. Don’t let the hips dip or rise and resist allowing your torso to twist one way or another. Hold for the prescribed amount of time and then switch sides and repeat.
Feet Elevated Side Plank
Elevating your feet on a bench is an easy way to make the side plank much more challenging for your obliques. The exercise is exactly the same except you’ll set up with your feet stacked on a bench or box instead of the floor. Your body will form a straight line. Remember, don’t let your hips sag down or rise up. Repeat on both sides!
Side Plank with Reach Under
This side plank variation adds rotation to the mix. Your sides have to work overtime to stabilize your body as your upper body rotates. Do the assigned number of reps for both sides.
Set up exactly as you do for the Side Plank. Raise your right arm up into the air. Reach your right arm under and behind your torso and then lift your arm back up to the starting position. Your torso will rotate as you move your arm.
Weighted Russian Twist
Russian twists work all the muscles of your core. Your obliques do a great deal of the work here which will leave you with slim sides. Weighted Russian twists will also improve your posture and protect your lower back from injury.
Sit on the floor with your feet flat on the floor and bent knees. Hold a weight plate, medicine ball, or the ends of a dumbbell with both hands and your arms straight out in front of you. Lean your torso back to about a 45-degree angle to the floor. Maintain this position, brace your core, and rotate your torso as far to the left as you can, then rotate as far to the right as you can. That’s one rep.
This lower body lift has a waist-toning bonus. Your obliques have to work to assist your legs as you stand back up with the weight. Plus, by doing these just one side at a time, you’re challenging your balance and creating core stability.
Stand to the right of a heavy kettlebell. Bend your knees, hinge at the hips, and lower your body until you can reach the kettlebell handle with your left hand. Grab the handle firmly. Keep a strong core and, using the strength of your legs, push back up until you’re standing upright with the kettlebell down at arm’s length. Return back to the ground and repeat. Remember to repeat all reps for each side.
Overhead Dumbbell Side Bends
Hold a pair of dumbbells straight up over your shoulders. Keep a rigid core and straight arms and slowly bend to your left side as far as you can. Pause, return to the starting position, and then bend to your right side. Continue alternating sides for the prescribed number of reps.
Single Arm Kettlebell Swings
Single arm kettlebell swings challenge your balance, core strength, and cardiovascular system. They’re perfect for slimming your sides while boosting your metabolism for a great calorie burn.
Grab a kettlebell by the handle with your left hand and hold it down in front of your body at arm’s length. Bend at the knees, hinge at the hips, and lower down until your torso is at about a 45-degree angle to the floor. The kettlebell will be between your thighs, underneath your butt. Powerfully thrust your hips forward, straighten your legs, and allow the kettlebell to swing up to chest level as you rise to a standing position. Squat back down and let the kettlebell swing back between your legs again and repeat for all reps. Remember to do all reps for both sides.
Unless you’re a sucker for punishment, you probably groaned about having to do burpees for the No Muffin Top challenge. But burpees can’t be beat for burning calories and strengthening your core. If you can’t do all of your burpees in one sitting, do as many as you can, take a 30 second break, and then resume until you’ve finished.
From a standing position, squat down to the floor and put your hands on the ground. Jump your feet back until you’re in the top position of a push-up. Immediately hop back to the squatting position and then explosively jump up into the air. That’s one rep. Repeat without stopping for the assigned number of reps.