A question we get at Skinny Mom quite often is “how do women get rid of their muffin top?” Diet is a huge factor. It’s time to put down those sugary drinks (even the diet kind), and replace them with water. Trade in your chips and candy for veggies and fruit. Hit the cardio for 30 minutes a day three times a week and give these nine killer abdominal workouts a try. These moves target your core and get your heart rate up to help burn those dreaded calorie bugs!

Rest for 30 seconds to a minute between each set and new exercise.

9 moves muffin top card

Click here to download a free printable version of this workout to take with you to the gym!

Warmup: It’s always good to start with a 10-15 minute warmup. Get those muscles nice and warmed up. Not only does this help prevent injury, but you get half of those 30 minutes of cardio in! If you’re at the gym, jump on the treadmill, stationary bike, elliptical or stair master. If you’re home, hit the neighborhood. Walk, run or bike 5-8 minutes one way then turn around and head back.

1. Stability Ball V-Pass: That ball might feel light, but wait until your abs have to support it! You’ll start sweating in no time! Watch the video below, then click here for a full description of how to do this move.

  • Beginner: 3 sets of 12 (bend your knees if necessary)
  • Advanced: 3 sets of 15
  • Why? This move works your entire core and is a great mix-up from traditional ab exercises.

2. Burpees: This is one of the most challenging exercises, because it wipes you out after only a couple reps! Hang in there, though — the benefits are worth it! For more information on how to do a burpee, click here after watching the video!

  • Beginner: 3 sets of 10
  • Advanced: 3 sets of 15 (for an added challenge, add a pushup when you have jumped your feet back to pushup position)
  • Why? This move does it all, plus it will get your heart rate up for a great cardio session!

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3. Plank Tuck Twist with Stability Ball: This exercise will really bring the sweat! It works your arms, legs and abs, and even seems to defy gravity! Use your core in order to keep yourself balanced. Click here for more information.

  • Beginner: 3 sets of 10 per side
  • Advanced: 3 sets of 12-15 per side
  • Why? This move works your arms, shoulders, back, core and lower body.

plank tuck twist

4. Mountain Climbers: This pushup-like exercise will really crank up the heat! Try to bring your knees as far up to your chest as you can (without kicking yourself!), and remember that the faster you go, the more you will sweat! Check out the video below, then click here for instructions.

  • Beginner: 3 sets of 10-20 per side
  • Advanced: 3 sets of 20-40 per side (or as many as you can for 60 seconds)
  • Why? This move does it all and will get your heart rate up for a great cardio burst.

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5. Kneeling Side Crunch: Looking for a way to target those obliques? Then this is the perfect exercise for you! Keep your core engaged as you lift your leg to keep yourself stable, and crunch toward your outstretched toes. If you need more information, go ahead and click here.

  • Beginner: 3 sets of 12 per side
  • Advanced: 3 sets of 15 per side
  • Why? This move works your obliques and lats and is a great move to trim your middle.
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  • 6. Weighted Russian Twist: Russian twists are a great way to work those core muscles and obliques! Throw in a kettlebell or dumbbell, and you will really feel the burn! Try to keep your back as straight as possible as you twist to avoid injury. Follow along with the video below or click here for more directions!
    • Beginner: 3 sets of 12 per side
    • Advanced: 3 sets of 15 per side
    • Why? This move works your lower abs, obliques, thighs, and lower back.

 

7. Planks: Planks are one of the most reliable and trustworthy core exercises, primarily because they hit nearly all of the muscles of your abs! Make sure you keep your butt down, and your back as flat as possible. For more directions, click here or watch the video below.

  • Beginner: 3 one-minute planks (try to hold for 1 minute, if your form starts to falter, rest for 5-10 seconds then resume your plank for the rest of the minute)
  • Advanced: 3 two-minute planks (or mix it up with any of these plank modifications)
  • Why? This move works your complete core to the max and there are hundreds of plank variations to keep it fresh and keep your muscles building in new ways.

 

8. Bridge: The bridge is a great way to work the core muscles and the glutes! Get your heels as close to you as you can, and as you raise your hips, make sure you tuck your bottom to get as much height as possible. For an in-depth explanation, click here after watching the video below.

  • Beginner: 3 sets of 15
  • Advanced: 3 sets of 20
  • Why? This move works your thighs, glutes, hips and core when core is kept engaged.

 

9. Side Crunch: Side crunches are a great way to target those obliques. As you crunch up, make sure that you’re curling from your stomach, rather than your shoulders. For more pointers, click here!

  • Beginner: 3 sets of 10 per side
  • Advanced: 3 sets of 15 per side
  • Why? This move works your obliques, upper and lower abs.

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Change doesn’t happen overnight! Give yourself four to six weeks to see results. Remember, diet is key, especially when losing weight around your middle. Keep a food diary, or if you have a smart phone try one of the many free calorie counting apps out there. For more muffin top-shrinking tips, check out 10 tummy-tightening foods and 7 drinks for a flat tummy.

3 day detox to shred workflow fitness


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