Muffin Top, Begone! 7 Exercises That'll Help Reduce Belly Fat

While the concept of a muffin top may sound appealing to one's sweet cravings, the reality is that the term is linked to stubborn belly fat that many people would go to great lengths to get rid of.

Lower belly fat that protrudes over the waistband, primarily visible when wearing a pair of high-waisted pants or bathing suit, can be incredibly resistant to diet and exercise. 

This makes trying to lose muffin top fat a frustrating experience, and anyone who has done it can tell you that it requires consistency and discipline. 

Further complicating matters is that fat cannot be spot-reduced, meaning you cannot perform an exercise to lose fat in any specific area, including the abdomen. For example, when you do a targeted core exercise, the abdominal muscles will break down and grow stronger as you rest. Fat loss will occur throughout the body, not just in the core. 

Therefore, to lose fat anywhere, including the muffin top, you must perform a mix of cardio, compound movements, and core exercises. Keep reading to learn which activities will help you bid farewell to stubborn belly overhang in no time. 

The Muffin Top is Made up of Subcutaneous Fat 

Sometimes also called an apron belly, the muffin top refers to lower belly fat that often overhangs the waistline, usually 360 degrees around the waist. It is made up of subcutaneous fat, one of the two types of fat. 

The other type, visceral fat, is found deep within the stomach and has the function of surrounding your internal organs for protection. When an unhealthy lifestyle causes too much visceral fat, it can push your belly outward.

Excess visceral fat should be taken seriously, not just because it doesn't give you an aesthetic appearance, but because excess is linked to the risk of chronic diseases such as heart disease and type 2 diabetes.

Subcutaneous fat is the fat you're probably more familiar with – the outer, fluffy layer found just under the skin. It is also responsible for giving you a muffin top and is more challenging to get rid of than visceral fat, which is metabolized more easily. 

Many people who have committed to a healthier lifestyle have noticed that they still have excess belly fat. And the answer to that is that the body needs subcutaneous fat, which usually makes it very hard to lose.

Subcutaneous fat is used by the body to store energy as a form of insurance. In the case of starvation, subcutaneous fat is consumed by the body to provide you with sustenance. Nonetheless, getting a flatter stomach won't put you at risk. 

What Causes Muffin Tops?

The main causes of a muffin top are genetics, an unhealthy diet, and stress. In some cases, women tend to develop a muffin top because of hormone fluctuations. For example, during pregnancy, women develop fat in their midsection that protects the developing baby.

What Are The Best Muffin Top Workouts?

If you want to get rid of a muffin top, you have to burn that fat in an overall manner. There's no possible way to spot-reduce fat in your midsection. A mix of cardio, compound movements, and body weight core-focused exercises like the following are optimal for sculpting a toned tummy and improving your appearance:

1. High-intensity interval training

2. Side plank with leg raise

3. Spiderman crunch

4. Single-leg toe touches

5. Twisting mountain climbers

6. High knees

7. Leg raises

High-intensity interval training: As discussed above, the best exercises for fat loss are higher-intensity workouts that get your heart rate elevated. Slower state cardio is great for heart health and can burn many calories. Still, once you begin to progress from a belly overhang to a flatter tummy, you'll need to ensure that you tone your figure, which is where HIIT is best. Anything from sprints to bodyweight movements like burpees or Spiderman crunches will burn fat most efficiently while promoting muscle growth. These "bursting" movements are also the best way to age gracefully, as we lose fast-twitch muscle fibers earlier than overall muscle mass or cardio health. That said, make sure to ease into HIIT if you are not already in good shape.

Side plank with leg raise: This is a great way to work the entire leg along with the obliques and outer thigh. Lay on your side, either flat on the ground or with your lower elbow elevated against a box or bench. Maintain a stiff core and straight legs, and aim to keep your body aligned from the knees through the neck. Raise the upper leg up toward the ceiling in a controlled manner, then lower it back to the beginning position. Make sure not to rotate during the exercise.

Spiderman crunch: Start in a plank position, either with your elbows flat on the ground or with your hands on the ground and arms extended. Raise one knee up toward the same elbow and externally rotate the leg so you hit the elbow with your knee. Switch to the opposite side and perform as many reps as needed. An easier variation involves keeping the knees flat on the ground or doing the plank version with the legs going straight through the middle of the torso. 

Single-leg toe touches: These are excellent for strengthening the hamstrings, an often-overlooked part of lower body training while boosting stability, balance, and core strength simultaneously. Stand on one leg with a slight bend in the knee, then bend over from the waist and reach down to touch the toes of the foot on the ground. Once you can do this exercise with body weight, you can progress to weighted Romanian Deadlifts or Single-Leg Deadlifts. 

Twisting mountain climbers: Twisting mountain climbers mainly target the obliques but are also an excellent way to burn calories quickly while toning the abs circumferentially. Like the Spiderman crunch, start in a plank position with your arms extended but not locked. Bring one knee to the opposite elbow, then quickly return it to the starting position. Repeat with the other leg for about 20 reps.   

High knees: High knees are a higher-intensity cardio exercise that strengthens the hip flexors and quads while boosting speed and cardio endurance. Start with your feet hip-width apart and rapidly bring one knee toward your chest while running in place. Keep your abs engaged, and don't restrict your arms from swinging naturally. These can also be used as a warmup before sprinting.  

Leg raises: Lie on your back with your legs straight and shoulders flat. Inhale and lift one leg in a controlled manner while flexing the abs. Lower and switch to the other leg. Ensure your shoulders remain flat and your neck relaxed. 

The Role of Compound Exercises For Losing a Muffin Top 

The aforementioned exercises do not include many upper-body compound movements, focusing instead on efficient calorie burn and core training. That said, do not neglect upper body push and pull movements, both above the head (think shoulder presses and pull-ups) and laterally (push-ups and horizontal rows). 

Also, ensure you are performing lower-body compound movements like squats and deadlifts. Combining strength training, cardio, and core-centric body movements with a bias favoring higher-intensity movements is best to burn a muffin top away. No matter what part of the body you are targeting, keep your core engaged and tight throughout the exercise to reap the most core-toning benefits. 

Finally, do not neglect the role of proper nutrition, hydration, and rest. Getting a good night's sleep is almost always better than fitting in an extra workout at the expense of recuperating. 

AirSculpt® Can Help With Targeted Fat Loss 

Many patients perform endless diet and exercise and often struggle to lose the muffin top. Others successfully lose weight and visceral fat but need help losing that final bit of belly overhang. 

For Sacramento residents seeking an instant reduction of muffin top fat, Waist AirSculpt® provides permanent results with just 24 to 48 hours of downtime. Those concerned with loose skin, including our featured patient above, can include our Mini Tummy Tuck treatment, which uses no drains or general anesthesia. 

This minimally invasive stomach fat removal process is among the most comfortable cosmetic fat removal procedures on the market. Using no needles, scalpels, or stitches, we directly remove fat with unmatched finesse. Results are guaranteed, and there is no need to wait for the body to process out fat cells or return for several sessions, as nonsurgical fat removal techniques require. Meanwhile, this seamless, wide-awake body sculpting approach avoids invasive tools used during traditional liposuction. 

If you are in the Sacramento area, contact our Roseville body sculpting center to get started with your first consultation. Otherwise, schedule a free consultation with the AirSculpt location nearest you to learn more about our patented fat-removal technology.