Muffin top is an unflattering term for excess skin or fat that falls over the top of a pair of pants. It’s a common problem – and one that few people want to have. Muffin tops are usually, but not always caused by excess abdominal fat – but not always. Even slender women can have a muffin top when the skin becomes stretched during pregnancy or after a sudden change in weight. What’s the best way to get rid of a muffin top if you’re unfortunate enough to have one?
To Get Rid of a Muffin Top, Don’t Count on Abdominal and Waistline Exercises
Doing abdominal and exercises targeting the waistline has little effect on abdominal and waistline fat. No matter how many crunches and oblique exercises you do, you still can’t spot reduce. Of course, it’s a good idea to do exercises to strengthen the abdominal and core muscles – just don’t count on them to get rid of a muffin top.
What Works Better for Reducing a Muffin Top
The best way to get rid of a muffin top is to do higher intensity cardio. High intensity exercise for short periods of time, usually twenty to thirty minutes is best. Why? Short bursts of high intensity exercise burns lots of calories without increasing cortisol levels. Cortisol is the “stress hormone” that causes fat deposition in the abdominal and waist region – so you want to burn calories without raising cortisol levels which would only add to the problem of waist and tummy fat. By keeping workouts short and intense you maximize calorie burn without raising cortisol levels.
The best way to do high intensity exercise to get rid of a muffin top is to use the principles of interval training. To do high intensity interval training, you would do three minutes of cardiovascular exercise at a slow pace followed by a minute at the most intense pace you can sustain for sixty seconds – alternating back and forth.
It’s a tough workout, but with high intensity exercise you’ll burn more calories even after the workout than you would if you exercised at a moderate pace. To get rid of a muffin top, do two twenty minute high intensity workouts three days a week – one the in the morning and one in the evening. Always talk to your doctor before starting a high intensity exercise program.
What Makes a Muffin Top Worse
Until you can burn away some of the excess abdominal and waistline fat through exercise, avoid wearing pants, skirts and tops that fit too tightly – and stay away from low-rise jeans and pants. These styles only accentuate the problem. Also, consider wearing a body shaper if you have a muffin top that’s obvious.
How to Get Rid of a Muffin Top: The Bottom Line?
Consistent high intensity cardio sessions will work wonders, but it will take at least two months to see results. Until then, avoid wearing tight, low-cut pants and clingy tops. that’ll cling to the problem area. Give these tips a try and that muffin top will be far less of a problem.
Natural Triad. “Training for Women’s Trouble Spots”. Pages 20-22.