A 10-minute workout plan to eliminate muffin top

If you’re frustrated by the skin that spills over the waistband of your jeans, commonly known as the ‘muffin top’, you’re not alone. Despite efforts with lower ab, oblique, and lower back exercises, getting rid of this stubborn area isn’t easy. While losing weight is key since it’s primarily fat, toning the muscles underneath can improve your overall appearance, help you feel better, and burn calories, aiding in achieving your desired stomach shape. This 10-minute muffin top workout aims to do just that. Here’s a step-by-step guide:

1. Begin with a warm-up routine.
2. Perform each superset twice, completing all exercises in 1A before moving on to 1B, then repeat for the second set. Proceed in the same manner for sets 2A and 2B.

Cobra warm-up routine

• Lie prone on the floor with your palms positioned flat beneath your shoulders.
• Inhale deeply as you press into your palms, lifting your chest off the floor while drawing your shoulders back and extending your head upward toward the ceiling.
• Exhale gradually as you lower yourself back to the initial position. Complete 5 repetitions.

1A. Bicycle crunches

• Lie supine on the floor with your hands clasped behind your head and elbows splayed out to the sides.
• Gradually raise both your shoulders and feet off the ground while bringing your right knee toward your chest. Rotate your torso to bring your left elbow toward your right knee.
• Switch sides by extending your right leg and bringing your left knee and right elbow toward the center. Alternate sides continuously. Perform 20 repetitions, counting each side movement as 1 repetition.

1B. Plank bird-dog

• Begin in a high plank position, ensuring your body forms a straight line from head to heels.
• While maintaining the plank position and engaging your core, raise your right arm forward and simultaneously lift your left leg as high as possible.
• Return to the starting position and then repeat the movement on the other side, lifting your left arm and right leg.
• Complete 20 repetitions, counting each side movement as 1 repetition.
• Repeat steps 1a and 1b once more for a total of two sets.

2A. Toe-touches in the side plank position

Start by assuming a right side plank position, supporting your body weight on your elbow with fingertips facing forward. Extend your right arm overhead until your biceps aligns next to your ear. Simultaneously, extend your left leg forward and your left arm forward to reach your fingertips toward your toes, aiming to touch them in front of your belly button. Return to the starting position and repeat this movement for 20 repetitions on each side.

2B. Mountain climbers

Start in a high plank position. Begin by pulling your right knee toward your chest, then return it to the high plank position. Follow by bringing your left knee toward your chest. Alternate between right and left knees quickly while maintaining a tight core and keeping your hips in line. Complete 20 repetitions, counting each side as one repetition. Repeat this sequence of movements.

3A. Plank twists

To execute this exercise, start in an elbow plank position. Rotate your hips to the right, lowering them until your right hip taps the floor. Return your hips to the center, then rotate them to the left, lowering until your left hip taps the floor. This completes one repetition. Perform 20 repetitions in total.

3B. Washer crunches

Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, clasping them together with elbows pointing outward.
Raise your shoulders off the floor and engage your right obliques to curve your torso to the right, bringing your right elbow toward your right foot.
Engage your left obliques to curve your torso to the left, bringing your left elbow toward your left foot. This completes one repetition. Perform 20 repetitions in total. Repeat this sequence of movements.