You feel yummy when you hear the term ‘muffins.’ Right? But, if it is a muffin top, it refers to the annoying side belly fat in your body. The slang term for this fat is love handles or muffin tops. Often, you find fat accumulation just above your butt.

It is frustrating when you cannot reduce the stubborn muffin top. So, what should you do to achieve a slimmer waistline? If you browse Google, you may find a lot of debatable information on fad diets, ab exercise, and detox to have a fat stomach. However, we have provided you with a brief guide on how to reduce fat with muffin top exercises.

What Causes a Muffin Top Belly?

Before knowing how to get rid of the muffin top, you should know the triggering factors.

  • Genetics – Some genetic factors cause your body to store fat in your waistline. Still, it is essential to take steps to reduce your muffin top.
  • Improper Diet – Salty foods, sugary sodas, and artificial ingredients result in bloating in various people. Talk to a nutritionist to create your diet chart.
  • Stress – It causes the accumulation of visceral fat. Some people like to consume sugary snacks and salty items. So, these foods are not good for health.
  • Hormones – During menopause, you may have hormonal issues that lead to the storage of belly fat.

So, focus on these factors to reduce your muffin top.

4 Effective Ways To Get Rid Of Muffin Top

  • Have a proper diet – Too much intake of sugar, fats, and a high amount of calorie-rich food can increase muffin tops. Thus, you must be careful while making your diet chart. Reduce your calorie consumption to get better results.
  • HIIT exercises – HIIT exercises for muffin tops can increase your metabolism. They also help you burn more calories during your everyday workout.
  • Have enough sleep – There is a relationship between weight and sleep. If you sleep less, it causes fat cells to disrupt your inherent ability to use insulin. It can result in fat accumulation in your waist and other parts.
  • Make your core stronger – Targeted muffin top exercises are effective in adding strength to your core.

11 Exercises That Are Excellent For Losing Muffin Top

Jump roping

Most people like to know how to get rid of muffin tops naturally. Of course, they should eat a proper diet. But the most important thing is to do a muffin top workout. We have made a list of the most effective muffin top exercises.

1. Jump roping

It is the simplest muffin top exercise to accelerate your heart rate and burn more fat. Buy a jumping rope; grab the rope handles with your hands. Make sure that your hands are placed at your hip height. You can then start swinging the rope by rotating your wrist. Jump continuously for 30 seconds; take a rest, and again, start jumping.

2. Bicycle crunches

It is another exercise we have included in our guide on how to get rid of muffin tops. Bicycle crunches help you shred your belly fat as well as muffin top. Lay your back on the floor. Maintain a slight elevation while bending your knees. Take your hands behind the head to hold the neck and head. Your back knee should be brought. Prevent your legs from lowering down.

3. Rolling plank

If you are familiar with a classic plank exercise, you can do it easily. Your midsection will be toned better. As it is a moving workout, it is an effective cardio exercise. Roll to the left/right side for a side plank and again restore it. Do it for alternating sides.

4. Split jump

You do not need a rope for this jump. Stand straight. Your feet need to be a hip distance apart. Hands should be placed in front of the chest. Take one step to the front and place your foot forward. Your body should be slightly lowered. Bend your legs at a right angle. Lower the rear knee and switch to another foot. Repeat these steps to get the result.

5. Butt lift

Butt lift muffin top exercises help you tone your obliques. Lie down on your mat. Keep your feet flat while your knees should bend. Elevate your butt until your shoulders and knees are in a straight line.

6. Hip Twist

It is also known as waist whittlers. Get on your forearm and toes. Do not drop your hips, as they should be in a straight position. Twist your hips but do not move your upper body. Hold your core tight while squeezing your glutes. You can repeat these muffin top exercises 20 times.

7. Russian Twist

It is one of the best muffin top exercises to reduce your fat and make your abs stronger. Your oblique muscles will be toned properly. You may practice it with or without weight.

Sit properly on your butt. Press your feet into the ground. Bend your knees. Grab a kettlebell or dumbbell. If you find them too heavy, you can join hands together. Rotate your hands or dumbbell and twist your torso.

8. Mountain climbers

If you like to do a calorie-burning muffin top workout, you can try out mountain climbers. This workout also targets your core and lowers your muffin top. From head to heels, your body must create a straight line. Drag one of your knees and bring it close to your chest. After putting your leg back, you can similarly pull another knee. You must be in an in-place running motion.

9. Lunge

Stand with your feet a bit of distance apart. You can now step your right foot forward. Your hands should be on your sides. Lower them down, so they can be at a right angle to your legs. After pressing through the legs, you must return up. Now step your foot back and restore your starting position.

10. Glute Bridge

Glute Bridge

It is a muffing top workout that manipulates your hamstrings and glutes. It can also be used as a warm-up activity for your squats. Lie flat on your back while keeping your feet flat on the ground. Engage your body core to make your glute muscles squeeze. Elevate your hips and create a straight line from your shoulders to your knees.

11. Woodchoppers

Use a dumbbell to do the workout. The ball should be held in front of the chest. Squat and twist the ball to the right. Again, bring it to the outer side of your right hip. Try it out as one of the easy exercises for a muffin top.

So, we have made a list of workouts for those who like to know how to lose muffin tops naturally.


You must do exercises for muffin tops to lose stubborn fat. You should also eat the right food to reduce the muffin top fat accumulation.

The choice of improper diet, lack of workouts, and stress are some common causes of muffin tops. Researchers have also found hereditary factors contributing to fat buildup.

You can reduce the muffin top with the regular muffin top workout. However, you should not expect an overnight result.

Ab workouts will lose your belly fat if you do them continuously for months. They will also make your abdominal muscles more toned.

Genetic factors can affect your fat distribution trend. Some people with genetic predisposition gain fat on their hips.

It is not true because your tight tops only make your muffin tops prominent. They are not responsible for the growth of the muffin top.

Yes. You can strengthen your core and shred your belly fat with jumping activities.

Regular walking enables you to reduce your belly fat. But you will not get a faster result similar to that of the muffin top exercises.

If you make at least a 500-calorie deficit every day, you have a chance of reducing 1 to 2 lbs. per week.

Sit-ups alone cannot alleviate muffin tops. So, you must combine this activity with other workouts.

The muffin top is the fatty skin spreading over the belt. On the other hand, lover handles refer to the pudgy fat pouches at both sides of the waist.


We have provided you with a comprehensive guide on how to lose the muffin top without undergoing surgery. While surgical solutions involve costs, muffin top exercises need your effort and determination. You do not need to buy costly equipment to do exercises for the muffin top. However, you can talk to your physiotherapist if you have a shoulder or knee injury. Moreover, you may also consult a personal trainer to learn how to get rid of the muffin top.