Shed that muffin top in just weeks.
Muffin tops go all the way around our midsections, and overshadow our waistlines. In order to tone and trim the entire abdominal area, it’s important to perform exercises that target all angles. Wondering how to get rid of muffin top in 30 days? Our 30-Day Muffin Top Challenge is designed to hit the obliques and ab muscles, trimming your waistline and shrinking your muffin top.
How to Get Rid of Muffin Top in 30 Days
This challenge has 4 workout components to help transform your abs. It includes a fast paced tabata series to burn fat, a full target ab workout, and a plank and yoga series to tighten and strengthen the core muscle. In 30 days, you’ll burn excess fat and reveal more toned abs.
NOTE: Be sure to drink plenty of water and eat clean for the duration of this challenge.
Equipment Needed: yoga mat or soft surface, interval timer (Gymboss is a free app download).
What to Do: For the next 30 days, perform the challenge as follows:
Day 1 – Tabata
Day 2 – Rest
Day 3 – Abs
Day 4 – Rest
Day 5 – Plank Series
Day 6 – Rest
Day 7 – HardCORE Yoga
Repeat in the same order as above for the remainder of the 30 days.
You decide when to start, just be sure to rest on non-workout days.
Healthy eating is another key addition to getting amazing abs. Review our Top 25 Flat Belly Foods to get some key ingredients.
Workouts:
Tabata– 4 minute Tabata Routine. Perform each exercise for 20 seconds and rest 10 seconds after each one. Complete 2 rounds.
1. Plank Knee Sweep
2. Jack Knife
3. Mountain Climbers
4. Bicycles(slow first round)
Abs – Perform each exercise for 60 seconds, rest 15 seconds after each one. Complete 2 rounds.
1. Crunches
2. Leg Lifts
3. Russian Twist
4. Elbow Knee to Crunch
5. Flutter Kicks
Plank Series– Hold each plank for 30 seconds, rest 15 seconds and jump into the next plank. Complete 2 rounds.
1. Low Plank
2. Side Plank L/R
3. Plank Hip Dips
4. Rocking Plank
HardCORE Yoga– Hold each pose for 30 seconds, rest 10 seconds then transition into the next pose. Complete 2 rounds.
1. Boat Pose
2. Bridge Pose
3. Locust Pose
4. Camel Pose
HOW TO GET RID OF MUFFIN TOP IN 30 DAYS – INSTRUCTIONAL VIDEOS:
Plank Knee Sweep
Jack Knife
Mountain Climbers
Bicycles
Crunches
Leg Lifts
Russian Twist
Elbow Knee to Crunch
Flutter Kicks
Low Plank
Side Plank
Plank Hip Dips
Rocking Plank
Boat Pose
Bridge Pose
Locust Pose
Camel Pose
Now that you know how to get rid of muffin top in 30 days, what are you waiting for? It’s time to dive in and conquer this 30-day muffin top challenge! It’s designed to target your obliques and your abs, so you can say goodbye to your muffin top and hello to a lean, trim waistline.
The best part about this 30-day muffin top challenge is that it’s flexible and adaptable. Start whenever you want—just make sure to stay consistent, rest on your rest days, drink plenty of water, and get enough sleep over the course of the 30 days.
If you really want to lose your muffin top and trim your waistline, pair this 30-day muffin top challenge with one of our healthy, clean-eating meal plans.
Once you’ve finished the challenge, try our 6 Weeks Flat Abs Program to continue transforming your abs.
Enjoyed this post? Check out more:
- 8 Yoga Poses for a Strong Core
- 10 Yoga Poses for Faster Weight Loss
- Ditch The Pooch! 15 Best Exercises to Lose Belly Fat and Tighten Your Tummy!
- NEW Email Series: The BEST Spring and Summer Slow Cooker Recipes
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Have you tried this 30-day muffin top challenge? We’d love to hear what you think! Drop us a line in the comments section below!
The tabata makes no sense. It says repeat twice for 4 minutes but 20 sec on 10 sec off twice would only be 2 minutes…
heyyou, It actually was right the first time. It’s:
20+10=30 sec
20+10= 1 minute
20+10= 1:30
20+10= 2 minutes
Repeat twice = 4
So it means that i should perform all the exercises 4 days and on the fifth perform only 1 (depending which week is it)?
Yes, exactly. 🙂
I guess I'm just a little confused on what to do on what day. Is there any way you can make a calendar outlining what to do day 1, then day 2, etc?
Please see the updated challenge https://skinnyms.com/30-day-muffin-top-challenge/
Do you increase the tabata workout as well every week?? And the plank you only do 1 round? Do the rounds increase for the plank? Am I correct that you only do one of the 4 workouts per day with a rest day in between?
Eva,
I've simplified the workout https://skinnyms.com/30-day-muffin-top-challenge/. Now, it's easier to understand while still being a challenge. Thanks!
Want to confirm I am getting it right after reading it. Every alternate day I am performing one workout only. Example Sunday Tabata, Tuesday Workout Thursday Plank series and so on. Please confirm
That’s correct! 🙂
how long will it take to see results???
Amanda, Hmmmm…that’s going to depend on your current fitness level. 🙂
Hi, please can you just be confirm the below as I am super keen to give this a go! You do workout one only on Monday, workout two only on Tuesday, workout three only on Wednesday, workout four only Thursday, workout one only on Friday and Saturday and Sunday off. Thanks in advance for your help X
Alex, That’s it! 🙂
Thanks Gale. And how do I progress each workout each week? Many thanks
Alex. You could add one additional round of the listed exercises. 🙂
I started this workout, but the regime is still unclear. Alex asked if you complete “one only on Monday, workout two only on Tuesday, workout three only on Wednesday, workout four only Thursday, workout one only on Friday and Saturday and Sunday off.” Another person asked, “Should I perform all the exercises 4 days and on the fifth perform only 1 (depending which week is it)?” You answered that both posts were correct, and they are two very different routines. Which is correct? The “new” link does not verify either.
Steph, Please take a look, I’ve updated the challenge to make it as clear as possible. Enjoy! 🙂
I have read the previous posts and am very confused about what to do on what days. I read it as
work out one day and rest the next. I am anxious to start the 30 day challenge bur want to get what I
need to do right. Thanks for your help.
The challenge consists of a series of workouts, with each one followed by a day of rest (with the exception of Day 7, which will be followed by Day 1). For example, on the first day, you will follow the instructions for the Tabata workout, and will rest on the second day. On the third day, you will follow the instructions for the Abs workout, will rest on the fourth day, and so on…