Skip to content

Shrink a Muffin Top for Good With These Daily Exercises, Trainer Says

Get rid of your waistline hang-over.
FACT CHECKED BY Alexa Mellardo

One of the most frustrating areas of the body that people want to lose is the muffin top, and this additional fat takes a long time to get rid of. It's beyond frustrating to have an extra roll of flab hanging over the top of your pants or shorts. In order to shrink a muffin top for good, it's important to eat a healthy diet high in lean protein and vegetables. You should also minimize your carb intake since fat storage in the muffin top can come from insulin resistance. Besides improving your diet, it's essential to perform just the right exercises. That's where we come in with a daily exercise regimen you can do that will get rid of your muffin top, so read on and get started.

To kick off this journey, note that strength training should be your main focus since it helps to improve insulin sensitivity, build muscle, increase your metabolism, and burn fat. The best strength training exercises for you to perform are compound movements. These moves are more challenging and involve multiple muscle groups, which will lead you to burn more calories.

If you want to include ab exercises in your regimen, I recommend movements that work on improving core strength. Crunches, side bends, and sit-ups are fine to do in your program but won't help you slim your stomach down.

Looking to shrink a muffin top for good? Adding these exercises into your routine daily will help you reach your goal. Check them out below, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Dumbbell Squat

trainer performing dumbbell squat to reverse aging after 40
Tim Liu, C.S.C.S.

Start these squats by grabbing a pair of dumbbells. Stand up straight with your feet just outside shoulder width. Keep your chest tall and core tight, push your hips back, and begin squatting down until your hips hit about parallel height and weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Perform 3 sets of 10 to 12 reps.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

2

Dumbbell Plank Open Row

dumbbell plank open row to shrink a muffin top
Tim Liu, C.S.C.S.

Start your Dumbbell Plank Open Row by getting into a pushup position. Holding a wide stance, grip a pair of dumbbells that are resting on the ground. Keeping your core tight and glutes squeezed, row one dumbbell up toward your hip, then rotate the weight up and extend it straight toward the ceiling. Lower the dumbbell back down in the same pattern, then return to the pushup position before performing another rep with the other side. Perform 3 sets of 8 reps on each arm.

3

Kettlebell Swing

kettlebell swing to shrink a muffin top
Tim Liu, C.S.C.S.

For this move, line up the kettlebell about two feet away from you. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the bell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. With your knees slightly bent, pull the bell back between your legs, and hip hinge back before popping them forward for another rep. Perform 3 sets of 15 to 20 reps.

Related: The #1 Bodyweight Workout To Shrink Your Waistline After 40

4

Stability Ball Stir the Pot

stability ball stir the pot exercise
Tim Liu, C.S.C.S.

For the Stability Ball Stir the Pot exercise, start in a plank position. Place your forearms on a stability ball, and extend your feet out wide on the ground. Keeping your core tight and your glutes squeezed, begin swirling the ball in a counterclockwise motion, then clockwise, and finally forward and back. As you move the ball with your forearms, be sure that your torso stays completely straight while maintaining tension in your abs. Perform 3 sets of 10 reps in each direction.

5

Ab Wheel Rollout

ab wheel rollout to shrink a muffin top
Tim Liu, C.S.C.S.

The Ab Wheel Rollout requires you to get into a kneeling position on the floor with your hands holding an ab wheel. Keeping your core tight and glutes squeezed, extend your body forward as far as you can, leading with your arms and hips and squeezing your abs. Once you've gone as far as you can, exhale all of your air out before rolling back to the start. Perform 3 sets of 10 to 15 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
Filed Under