What is a Muffin Top and How To Get Rid of it in One Week!

Many people are frustrated after doing work outs every day and not realizing any results. You can be one of them. Some people practice workouts to gain killer abs, but nobody can blame them.

There are no shortcomings to a perfect stomach. Dresses fit well, and it is also a good enthusiasm to continue eating nutritious food and perform work outs regularly. 

What is a Muffin Top?

A muffin top is a slang term normally used to explain a woman's body or skin fat that is noticeable above the waist of skirts or pants because of tight dressing. The term is used to refer to how a muffin looks like after it has been prepared in a muffin tin, this is because the top part of muffins are wider than their paper casings.

This term has been considered as offensive form of body shaping. Generally, muffin tops depicts the roll of extra flesh spilling out largely in front of someone’s waistline but possibly all way round.

Muffin tops affects mostly people who overeat as it is proven by several doctors and workout experts. However, that segment of human body becomes excess easily, and it appears like it is very difficult to change.

To solve muffin top or belly fat problems, seek for advice from a nutritionist or a doctor so that you can end up determining how many calories you are supposed to be eating considering your height, age, and ideal body weight.

19 Tips to Help Eliminate a Muffin Top

Rigorous exercise helps, but food contributes more to the results of getting rid of muffin tops. Once your start planning on appropriate diet and regular workouts, muffin tops will be no more for you.

However, a perfect stomach does not begin or end, particularly with crunches. Crunches work our only the muscles located on the front and sides of the abdomen, but it is necessary to focus all the muscles of the center to get more clear abs including hips, lower backs and upper thighs.

Instead of practicing the same old work outs, try any of these tips to help in eliminating muffin tops.

It is also very important to use foods that are assured to help in a belly fat stomach. Here are 19 tips that helps in reducing belly fat.

Abdominal Workouts

Whether you call it muffin top, belly fat or extra cushion, melting fats situated in Abdomen can be difficult, but if you decide on extra step in your exercise and focus on flat bellies, you can shape your abs, build more strength and melt muffin top.

When starting your abs workouts, ease into it with this basic routine, per fitness. These exercises requires more commitment but as time goes, you will get used to it.

Below are some workouts that you can conduct in your fitness program to help these abdominal muscles.


Butterfly Crunch

Rest on your back (facing upwards) with soles of your feet close together same to your body as much as possible, with your knees bowed out to the side. Rest your hands on the back of your head, with your ears in line with your elbows.

Lie your back flat on the ground and your abdominal muscles contracted, breathe out and twist your chest up some inches off the floor in the direction of your legs. Lower to begin, and redo it ten times.


Side to Side

Rest on your back (facing upwards) with your knees inclined and your feet remaining flat on the ground, move your arms at your sides. Breathe out and contract the abdomen as you drop your right hand direct to your right foot.

Your neck and head should stay aligned and lower back compelled to the floor. Return to the steps you began this workout, then switch to sides. Redo the process 15 times.


Front Plank

front plank

Begin with your knees and hands. Keeping your abdomen and back muscles contracted, move down to your forearms as you extend your legs out behind your body so you can rest on the toes of your feet. Make sure to hold your back straight, hips upwards, and neck relaxed.

Stay in that position for three seconds, then restart the process once again. Repeat it 10 times.


Fingers to Toes

finger to toes exercise

Rest on your back (face upwards) with your legs erect and protracted toward the ceiling, and your arms low by your sides.

Breathe out and contract your abdomen as you bend upwards from your belly and move your hands to your toes. Maintain your back level on the ground. Perform up to two series of 15 reps.



Rest on your back (face upwards) while placing your fingers behind your head. While keeping your abdomen tight, lift your left knee, then move it to the right elbow. Resume to start, then lift your right knee and move it to the left elbow.

Switch for 15 times in a continuous, smooth motion, keeping your abdomen engaged and arms relaxed to avoid pulling on your neck. Target two sets.


Reverse Crunch with Resistance Bands

reverse crunch

Rest on your back (face upwards) with your knees in a bent position, your arms below your sides, holding one band end in every hand, with the band enfolded around the top end of your shins.

Lift your knees to your chest till your hips moves off the ground. Hold for 3 seconds, and restart the process Repeat for two sets each 10 times .If you are aiming to get your abdomen into a great shape quickly, this workout is recommended as it helps to get rid of belly fat.

One of the movement offers you the option to generate a lot of heat, so keep working harder if it doesn’t get challenging enough.


Walkout From Push-Up Position

walkout pushup position

Begin with the push-up position alongside your hands approximately two inches broader than your shoulders. Then move your hands in and out as possible as you can, then restart. Do it ten to twelve times.

If you desire to make it tougher, raise one leg before you more your hands out.


Alligator Drag

Alligator Drag

Look for an extended floor that allows you to stretch forward ten to twenty yards, and hold anything that will move over the surface with less friction. You can use plastic bags or dinner plates if you are on any carpeted floor.

Use towels for floors made of wood or tiles, start by a push-up posture with your feet on the towels, bags or plates. Move your body forward with your hands placed at the end of the runway.

Rest for about 60 to 90 seconds then redo the alligator drag back to your initial position. That makes one complete set. Redo one more time.

Foods to Eliminate Muffin Tops

If you are eager to eliminate muffin tops and belly fat, be sure to use some or all of these listed foodstuffs into your diet



According to women’s health, nuts especially almonds build muscle and aids in reducing cravings. Almonds shuns you from excess eating and offers your abdomen the nourishment they desire.

In addition, this enjoyable snack fights heart disease, obesity, muscle loss, cancer, wrinkles and high even blood pressure.




Same as to bananas and yoghurts, tomatoes are rich in potassium, which helps to reduce bloat inducing sodium, per meal.


Beans and Legumes

They are well known for muscle building, these super nutrients will help in burning fat and regulating digestion, both of which are necessary in reducing muffin tops, per every woman’s health.


Cruciferous Vegetables

Cruciferous vegetables such as Brussels sprouts, broccoli, asparagus, yellow beans and peppers that contain three vitamins: vitamin A, vitamin C, and vitamin K, in addition to beta-carotene, folate, calcium, fiber and magnesium helps in reducing belly fat and muffin tops.



This fish is rich in omega-3, which is required to fight inflammation. It also gives perfect amount of protein that fuel your muscles therefore considered perfect dose for fighting muffin top.


Olive Oil

Olive oil

This diet is rich in saturated fats thus can help in shedding belly fat, no matter if you won’t change the amount calorie intake or slow down your exercise.



With its unique smell, vinegar turns out as one of the best food substance to fight fat for every individual.

It has also been found out that overweight people who consume 1 to 2 table spoonful of apple cider vinegar every day for twelve weeks had considerably lower BMI, body weight, belly fat, and waist size than overweight individuals who don’t consume any vinegar.

Researchers believe this may be because of vinegar’s acetic acid that tends to activate genes pumping out proteins that assimilates fat.

Foods to Avoid




Stay far from carbonated beverages. Such gassy drinks tend to fill human bellies with air, therefore causing the stomach to be enlarged and bloated.

Instead, go for water or beverages free from calories and high in antioxidants that decreases inflammation which may possibly be connected to increased abdominal body fat storage.


Refined Carbs

Despite of Refined Carbs being very delicious, it is important to shun away from white rice and white floors.

They are both digested fast, causing spikes in blood sugar and insulin levels. The increased insulin level can result to increased fat storage in the stomach region.



They include candy, crackers and cookies. Sweets, especially the ones with high-fructose, maple syrup and other inducements, they are not rich in proteins or other important nutrients. A lot of such foods contains more calories, meaning there is a high chance your abdomen is going to retain most of it as body fat.



cut down alcohol

Alcoholic drinks also contain lots of simple sugars but lacks important nutrients.

However, there are some pros that arrives with the infrequent drink such as red wine, but drinking excess definitely prevents your abdomen from reducing in size therefore increases the chances of getting muffin balls.

How To Melt Muffin Top in 7 Days

This seven day muffin top workout will help you start a fitness program that will make you live your life and fulfill your desired potentials.

Equipment required:

Soft surface or yoga mat, one 8-12 lb dumbbell and 10 lb plate.

What to Do:

Run each and every exercise as described below. To see the greatest outcomes, combine the resulting exercises with a daily cardiovascular routine and a healthy eating plan. Get this seven day work plan to solve your belly fat and muffin top issues.

Day one

  • Lying Hip Twists - 3 sets of 30 (Swapping Sides)
  • Side Bends - 3 sets of 12-15 per side
  • Plank Pose - 3 sets of 30-60 seconds

Day two

  • Bicycle Crunches- 3 sets of 30 (Swapping Sides)
  • Weighted Twists- 3 sets of 30 (Swapping Sides)
  • Side Plank Pose- 2 sets of 30-60 seconds per side

Day three

  • Side Bends: 3 sets of 12 to 15 each side
  • Jack Knife: 3 sets of 12 to 153. 
  • Plank Pose: 3 sets of 30 to 60 seconds

Day four

  • Standing Twists: 3 sets of 30 (Swapping Sides)
  • Grasshopper Push Ups: 3 sets of 10 (Swapping Sides)
  • Side Plank Pose: two sets of 30 to 60 seconds each side

Day five

  • Bicycle Crunches: 3 sets of 30 (Swapping Sides)
  • Side Bends: 3 sets of 12 to 15per side
  • Plank Pose: 3 sets of 30 to 60seconds

Day six

  • Lying Hip Twists- 3 sets of 30 (Swapping Sides)
  • Weighted Twists- 3 sets of 30 (Swapping Sides)
  • Jack Knife- 3 sets of 12-15

Day seven

  • Standing Twists- 3 sets of 30 (Alternating Sides)
  • Grasshopper Push-Ups- 3 sets of 10 (Alternating Sides)
  • Side Plank Pose- 2 sets of 30 to 60 seconds each side

Whether you call it muffin top, belly fat or extra cushion, melting fats situated in Abdomen can be difficult, but if you decide on extra step in your exercise and focus on flat bellies, you can shape your abs, build more strength and melt muffin top.

When starting your abs workouts, ease into it with this basic routine, per fitness. These exercises requires more commitment but as time goes, you will get used to it.


Remember, melting your muffin top and belly fat means losing weight, this is why it’s necessary to monitor your portion sizes and limit your overall calorie intake. Online calorie controllers, such as fit watch, are perfect and will assist you monitor your progress and carry out adjustments where needed.

There are lots of programs designed to assist you lose your weight, especially from your stomach, without long, tiresome workouts or becoming hungry.

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