This blog post assumes that you already are eating enough clean fat burning food in the form of lean protein, good fat, and fiber.
It also supposes that you participate in a sound resistance training program that also includes H.I.I.T. (high intensity interval
training). The absolute best way to lose the muffin top is undoubtedly to lose body fat comprehensively.
Ok, now that the disclaimer’s out of the way let’s talk about how to banish the muffin top, hate handles, spare tire, or whatever
you want to call it, forever! This is going to be a little more in depth than “do 100 crunches a day”. Losing fat, especially belly fat,
is more complex than what you may think.
Let’s talk about the 3 main areas we’re going to focus on starting with the deepest part of your core,
and work our way to the surface.
#1 Deep Abdominal Muscle/Transverse abdominis
Research shows that tightening and strengthening this muscle can immediately trim your waistline
by up to 1/2″! This is the real deal “3 minute abs”. It acts like your body’s “God-given corset”
protecting the spine, lower back, and generally keeping everything together. It also improves
posture and can take pressure away from your hips and hip flexors. You can even accomplish this
by bracing your core. Simply flatten your stomach and sink your entire belly down towards your
pelvis. You can try doing this on your drive to work or even while watching tv or youtube. The next
step is performing PLANKS and all the wonderful plank variations we trainer folk have concocted
over the years.
#2 Love Handles/Obliques
You have two sets of obliques, internal and external. These rest on top and around your rib cage
and are most commonly referred to as love handles. They start from the pant waistline and work
their way all the way up to about the 10th rib. A lot like your transverse abdominis (deep ab
muscle, remember?) these muscles can literally turn “off” or become dormant when they aren’t
used. . I hear this all the time in coaching sessions from people who start doing core exercises, but
just can’t feel them working. Fear not, we will activate them soon enough! It takes some serious mind muscle
connection and solid form, no more no less.
#3 Six Pack Abdominals/Rectus Abdomini
These are the muscles Hollywood likes to draw on their stars for the scene when they jump from
the burning building shirtless and fall for 45 seconds before landing safely on the awning and
rolling into the trash or the pool. Every time someone mentions “abs”, these are the muscles you
think of. What’s funny is that they are less functional than the other two areas we already covered.
On the surface sits subcutaneous or “right beneath the skin” fat that can be the last to go. Your
body will prioritize losing the deeper or visceral fat that hangs out closer to the deep ab muscle
because it is more dangerous, but with persistence, this too shall pass!
Here’s the workout!
Standard Plank: 3 sets 30-60 seconds~
Here’s the thing: You do not need to hold a plank for 2 minutes to feel the full effects especially
when it is part of an entire workout. Simply maintain a flat back, brace your core (you already
know how to do this), and squeeze your shoulder blades back and down while breathing deeply in
and out. FOCUS LESS ON THE AMOUNT OF TIME AND MORE ON A QUALITY SQUEEZE AND
HOLD. I have been doing planks for a long time and sometimes it only takes me 30-35 seconds!
Russian Twist: 3 sets 30 reps total (15 each side)
Start by taking a seated position on your tailbone, lift your legs up around 6-8 inches off the ground, and rotate your trunk slowly
to one side while contracting and squeezing the opposite set of obliques to bring you back to your starting position. Pause in the
middle before going to the other side. If your feet shift a little bit side to side that is ok, but keep them as steady as you can.
Toe Touches: 3 sets 25-30 reps
Lie flat on your back with your legs as straight as you can get them. Make sure your lower back is
FIRMLY in contact with the ground. That should be your focus throughout the entire exercise for
efficiency’s sake. Slowly lift one vertebra at a time off the ground and relax your neck. Keep your
shoulder blades squeezed together throughout as well. Really slow down and focus on quality reps!
The Last Exercise: 7-9 Hours Of Quality Sleep For The Rest Of Your Life.
I could elaborate a lot and talk to you about the fat loss benefits of sleep, but let’s keep this short and syrupy sweet. Sleep lowers
cortisol. Cortisol or the stress hormone forces your body to hold onto unsightly, unwanted, and dangerous belly fat. Therefore,
good sufficient sleep helps you lose belly fat! It’s that easy.
So there you have it. This is the bye bye muffin top manifesto. If you want to try an amazingly
good, entertaining core workout led by a real life fitness professional,
Come check out Fuel Rx Fitness for a Wednesday “Better Than Lipo” core session and a FREE WEEK!
Fill out a form for a free week today!