Been slacking on your diet lately? Skipped a few too many yoga classes?
Then you’re probably noticing the sudden appearance of love handles.
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!
If you want to know how to lose muffin top, you’ve come to the right place! With the right love handle workouts along with a clean diet, 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 muffin top workout contains the best exercises for love handles and 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, a full 30 days of ab-toning, side-sculpting, and love handle workouts on how to lose muffin top. So click the button below to banish the bulge for good.
No Muffin Top Exercises 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 are one of the best muffin top exercises — they 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 and up the ante on your muffin top workout. 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
One of the best exercises for love handles?? The side plank with reach under. This 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
All love handle workouts must include the Russian twist, which works every muscle 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 — a concept only the best muffin top exercises elicit.
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
If you really want to know how to lose muffin top, look no further than the single arm kettlebell swing. This move challenges 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 workout. 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.
Love Handle Workouts to Sculpt Perfect Obliques
You’ve probably heard the bad news that there’s no such thing as spot reducing. You can lose fat, but you can’t pick and choose where the fat comes from.
So what’s the best approach for getting rid of that pesky muffin top?
A good diet, plenty of fat-burning cardio, and muffin top exercises that strengthen your abs and core.
The No Muffin Top Diet
If you have fat on your sides to lose, reducing calories will be your best bet. One simple way to do that (without counting calories) is to cut back on sugar, liquid calories, and simple carbohydrates.
Replace those junk foods with healthier choices like green vegetables, lean protein, and healthy fats, and you’ll start to see and feel a difference in your body.
You don’t have to starve to lose your love handles. Don’t try to fill up on weird “diet” food like sugar-free pudding or low-fat cheese. Instead, heap your plate full of nutrient-rich, filling foods and you can lose your stomach fat without suffering.
Not sure what to eat?
When in doubt, pair something high in fiber (fruits, vegetables, minimally processed grains, beans) with a healthy source of protein (fish, chicken, eggs) to feel full longer.
The No Muffin Top Workout
The workouts for the 4-week challenge were developed with two goals in mind:
- Strengthen and sculpt your obliques through love handle workouts.
- Increase your metabolism through intense cardio.
- Strengthening your obliques (the muscles of your “side abs”) with the best exercises for love handles will give you a better, tighter shape as you start to lose fat through diet.
The “bonus” exercises of kettlebell swings and burpees will boost your metabolism and allow for greater calorie burn throughout the day.