7-Day Melt My Muffin Top Challenge

You wont miss that muffin top once you wave it goodbye!

Are you wondering how to lose your muffin top? If so, this muffin top workout is for you!

If you’re like most women, the only place you want to see a muffin top is in your favorite corner bakery. Unfortunately, when holiday-season indulgences start to spill into Spring or Summer, you may begin to realize that the baked goods section has relocated itself into your full-length mirror.

Ready to put that muffin back where it belongs?! Our 7-Day Melt My Muffin Top Workout Challenge will help you jump start a fitness routine to get rid of your muffin top and get you back into your cute summer outfits.

7-Day Melt My Muffin Top Workout Program

What you need: yoga mat or soft surface, one 10 lb plate and one 8-12 lb dumbbell

What to Do: Perform each exercise as described below. Be sure to check out the videos below to ensure that you are using proper form with each exercise. To see the greatest results, combine the following exercises with a regular cardiovascular routine and a clean-eating plan.

Day 1:

1. Side Bends- 3 sets of 12-15 per side
2. Lying Hip Twists- 3 sets of 30 (Alternating Sides)
3. Plank Pose- 3 sets of 30-60 seconds

Day 2:

1. Weighted Twists- 3 sets of 30 (Alternating Sides)
2. Bicycle Crunches- 3 sets of 30 (Alternating Sides)
3. Side Plank Pose- 2 sets of 30-60 seconds per side

Day 3:

1. Jack Knife- 3 sets of 12-15
2. Side Bends- 3 sets of 12-15 per side
3. Plank Pose- 3 sets of 30-60 seconds

Day 4:

1. Grasshopper Push-Ups- 3 sets of 10 (Alternating Sides)
2. Standing Twists- 3 sets of 30 (Alternating Sides)
3. Side Plank Pose- 2 sets of 30-60 seconds per side

Day 5:

1. Side Bends- 3 sets of 12-15 per side
2. Bicycle Crunches- 3 sets of 30 (Alternating Sides)
3. Plank Pose- 3 sets of 30-60 seconds

Day 6:

1. Weighted Twists- 3 sets of 30 (Alternating Sides)
2. Lying Hip Twists- 3 sets of 30 (Alternating Sides)
3. Jack Knife- 3 sets of 12-15

Day 7:

1. Grasshopper Push-Ups- 3 sets of 10 (Alternating Sides)
2. Standing Twists- 3 sets of 30 (Alternating Sides)
3. Side Plank Pose- 2 sets of 30-60 seconds per side

Instructional Videos

Side Bends

Hip Twists

Plank Pose

Weighted Twists

Bicycle Crunches

Side Plank

Jack Knife

Grasshopper Push-Ups

Standing Twists

One challenge is never enough. Hit other key body parts with these workouts:

Check out our Facebook, Pinterest, and Instagram for more fat-burning workouts that will challenge you to be your very best.



This post may include affiliate links.

Kym Votruba

More by Kym


  1. I cannot do planks. What exercises do you have for those of us who are unable to do the planks and need to strengthen our abdominals so we can do the planks?

  2. I don't have too big a muffin top but I have to look great for a performance that's in a month! Does this really work?

  3. Muffin top includes that part in front right? Like where you could have a flat stomach? If so I want to be fit for hugh school but for summer which is two months away. How many times can I do this to lose that? My stomach is my only problem I have everything else is toned or muscular. Please help!

    1. It depends. Some people see results in a few days. Some people extend the challenge to 14 days to see results.

  4. SkinnyMs! Summer is right around the corner, How do I lose that weight in my stomach? I'm starting this today. So I don't need to worry about the Muffin Top. I'm just worried about my stomach being huge. I wanna lose that before summer starts. Is there a way!? D:

    1. You will see improvements, but these will need to be repeated along with modifying eating happens and doing cardio. I recommend tabata fat burning, which you can find on our site.

  5. SkinnyMs, I am having trouble with the grasshopper push-up is there a exercise I could use to substitute that exercise but have the same benefit?

  6. I am a small person, but my muffin top and love handles really lower my self esteem. Does this workout really work? And if it does, how long will it take to see the results? Oh, and what happens if you just do the workout routine and the diet, without the cardio workout?

    1. Amanda, You need to do the cardio if you can, but you will see results with the workout routine and diet. This is basically a 7 day jumpstart and then you can continue with some of the other workouts on the site.

  7. Can I do these exercises in the morning. And then the cardio ( walking on treadmill) in the evening.

  8. Cam you see a result in a week if you dont follow the diet,but just eat "clean" . And if you do this and run 4 days a week,melt the muffin top than faster? Or does running not help to melt the muffin top.

    1. Abi, Running definitely helps melt the muffin top. Eating clean will be okay to help too. Yes. I don't know that running will help you get better results within the 7 days, but if you continue to run, and eat clean, as well as taking this challenge after a month you will definitely see some results.

  9. Hey I have seen improvements with my muffin top… Im on Day 4 but I am not sure if the muffin top will melt away away in 3 days… so is there another challenge to completely melt away my muffin top…

  10. I combined this with some 80 crunches, and 80 bicycle kicks, if it wasn't bicycle kick day, and my abs look amazing! I have a very defined 4 pack now and my muffin, has substainially decreased. Loved this workout!

  11. Due to a surgery I can not do the Jack Knife. Should I just skip it or is there something else I could do? Other wise I would be willing to see how much I can do. Thanks!

  12. I have huge muffin topes which are v.ugly 🙁 and I hate them badly … i even get bad dreams about them …. will this challenge show results in 7 days ? i do cardio and maintain my diet …!! help me in any quicker way that i can cutdown these muffins 🙁 im loosing my confidence because of this fat 🙁

  13. Doing this 7 day muffin-top challenge unfortunetly won't allow you to lose it all just in 7 days or 14. You will most likely have to continue doing these excercises for a couple of months. Maybe even a few weeks or months just to see results. You must also remember to watch what you eat, how much you eat, and what time you eat. I know when I eat, I eat every 3 hours whether it's breakfast, lunch, dinner or even snacks. The main thing people don't realise is that it's more of HOW MUCH YOU EAT. Just be sure to eat right, do your excercises every day. You should always have a cheat day maybe once a week or two. You will have your ups & downs for sure but just try your hardest to stay motivated. When I feel un-motivated I normally watch a TV show called "My 600 lb Life" and that really starts to motivate me. You can also look at pictures of more "healthier" woman if that will motivate you to do your job. I know t takes time to lose weight but believe me, it will all be worth it in the end. (Quick healthy food tip: Eat spicy foods, drink plain green tea, drink water with fruits or vegetables in it) <– Spicy foods and drinking green tea helps your metabolism. Also the fruits OR vegetables you have in ur water is called a detox drink and it cleans out your body. It's VERY VERY VERY healthy and really helps you and your body. Great for weightloss. I am still on my weightloss journey and I have had my ups and downs but i'm still trying my hardest and that's all you can do! So far I have lost 11 inches off of my stomach/waist which i'm proud of. I still have a long way to go. I sadly have a muffin top but I will be trying this when I get a yoga mat. Tonight I will try to go running which i never do so i'm kinda excited!! YOU CAN DO IT, YOU JUST GOTTA WORK FOR IT 🙂 GOOD LUCK!!

  14. i wondering if i can do the other day's exercise with other day's like day 2 with day 3 but in the same day.

    1. Each day's workout is designed to work your core from every angle. It is best to keep the exercises together, as listed, but if needed you can substitute an exercise that will work the same muscle group.

  15. Hi! I just wanted to know
    So does this challenge make an "improvement" on your muffin top because thats all I really hope for 🙂
    Will it like appear any dfferent
    And can you just "avoid junk food and sodas and sweets and fast food" and eat a lot of fruits veggies and dairy and still see improvements in a week?

    1. The best way to see improvements is to combine a healthy, low-sugar diet with exercises, like those listed in the challenge. It is possible to lose inches within a week, but most visible differences will take a little longer to appear. It's important to note, however, that the internal differences (ie: strength and how you feel) appear must sooner.

  16. I do dance 5 times a week and have fast metabolism and everything on me is skinny; except for a slight muffin top. I eat a lot of food but I also exercise a lot but I still have a muffin top and its the only thing that makes me self conscious.
    Does this really make you lose your muffin top? I don't want abs but I do want a toned stomach.

    1. The exercises in this challenge target the part of the stomach where we tend to store fat and sometimes creates that "Muffin Top" effect. In addition to this challenge, it's recommended that a clean eating plan be followed and adhered to on a continuing basis. Also, drink plenty of water and avoid sodas (diet too), fruit juices, and other diet or sugary drinks. 🙂

  17. Is there any exercise like this but without the equipment?
    I have a small muffin top, but I dance 4 times a week. My muffin top is what makes me self conscious. I’ve tried many workouts but, I still have that little muffin top. I try to drink lemon water every morning after breakfast and that has helped. I really want those oblique lines to be visible on my stomach.
    Can you list workouts in order that I should be doing everyday to get rid of the muffin top, and make my oblique lines defined on my stomach.

    1. Marie, I would recommend waiting until after you deliver to do this or any other ab type rountine. Are you referring to
      back fat?

  18. I love this workout, I do it over & over again just increasing weights or resistance. In fact, I love these workouts so much, when my friends (male or female) come to work out with me I make them do it too!
    They’re always sore the next day 😀
    Look forward to seeing more workouts!
    Have a great day 🙂

      1. Hi, my name is Roxanne. I am 17 years old and a little thick. I’m trying to get my body ready for the Summer because I’m going to cheer camp, and I’m trying to find some easy and effective ways to flatten my stomach and tone it up. Do you truly believe that if I properly do all of these exercises each day I will lose my muffin top?

        1. Roxanne, All workouts should be accompanied by a healthy eating plan. Rather than go on a diet, eat healthy whole foods and avoid junk food and fast food. It’s important to eat clean foods that provide energy and lots nutrients, especially being as active as you are. I do recommend discussing any diet changes with your parents. Look over our clean meal plans and you’ll get lots of ideas for developing a program that works for you! 🙂

  19. Hi there,

    Are these only for women? I am a 28 year old man and want to get rid of my muffin top, so I was wondering if I can try this 7 day challenge. Kindly suggest if it would work on my manly body.



      1. Hey its really working out on me but i am unable to do Side Plank Pose. How could I easily do that OR if there are any alternatives. Please let me know. Cheers!

  20. Hi, just a quick question- do all sets need to be done at once or can they be spread out throughout the day? Will I get the same results if it’s spread out?

    1. Jen, I would recommend doing the challenge exactly as stated. However, if time doesn’t permit, by all means split the sets up over the course of a day. You will still benefit from the program. 🙂

  21. I’m on day 2 of this plan and I am so sore! Not only my stomach area, but also the back of my neck. I’ve been told all my life that I need to relax my neck while doing crunches, but I just can’t. Is that the problem I’m having with this workout? What can I do to fix the problem?

  22. Is this exercise meant for big muffin tops or just sort of little ones.? My muffin tops are not that big I’m going to Denver in Thursday may 12th 2016. The date now is Wednesday May 4th 2016 and I was wanting to look bathing suit ready, or at least a little bit. Will I be able to see even a little tiny improvement by then?

    1. This challenge is meant to firm and tighten the muscles around your midsection regardless of how large the layer of fat covering them is. If you are already on the trim side, then it is definitely possible to see results in such a short amount of time. Remember though, it’s impossible to target individual areas of fat, like you can muscle. To eliminate fat, you will need to combine cardiovascular exercise with a clean diet.

  23. What is preferable, to do these exercises after CARDIO or before CARDIO? Kindly confirm. Thanks!

    I mean I do rope skipping, jogging and brisk walking when it comes to Cardio so should I do these exercises afterwards or before?

  24. Hi Skinnyms,
    I can guarantee to your followers that these exercises work! I am a 67 year old man and very fit and slim for my age. I used to do all of the routines daily. It’s not magic. My slight muffin tops are back (winter food) but only after a couple of days the difference is apparent. The great thing about these exercises is you don’t need much equipment and what you do need is readily at hand. Everyone has a broom handle. For the side bends I use two (small) buckets of water so you can change the weight. But the best thing is you can do these exercises any time anywhere, just drop and go in your idle moments. When you feel those little pangs in your belly you know it is working and your on your way. Its so good and easy that you just want to do it. Just one little extra comment. Keep your abs tense as you go about your day, it will become second nature.

    1. You just made my day!!! I am so happy for you. Your tips are so easy to implement and they make total sense. I love the two small buckets of water idea. So cool! Please keep us posted on your progress and drop us a line every now and again with more of your “smart tips”. 🙂

  25. I’m fairly new to the whole exercising thing, and I’m trying to start slow. Do you have any recommendations for losing my muffin top and a few jean sizes?

    (A little background information about myself: I’m 16 years old and morbidly obese. My friends say I look okay and that it’s fine, but I know that a girl my age and my height should not be weighing 185 lbs. I’m trying hard to lose weight in a healthy way, but I’m scared that I’m not actually doing anything that’s going to help me. Any tips?)

    1. Rapid weight loss is never a good idea and the weight will almost always return. Please check with your doctor or a licensed dietician before making any drastic changes to your diet. This lady is a dietician and has written a couple of our ebooks if you would like to check out her site. Again, discuss any changes with your parents and doctor first.

  26. I have a question. If I do this 3 sets twice in a day. Would it be ok? Also see difference one week?
    Thank you in advance,

    1. Soph, Three sets twice daily for the 7-Days is fine. Just be sure not to go beyond that, you don’t want to overwork your muscles. 🙂

  27. Hi! I’m trying to get rid of back fat and I have yet to find any good workouts to help get rid of the fat on my back even though it isn’t much I would like to make that area more firm. Any suggestions please?

  28. Getting rid of my muffin top is very important to me. I previously did your arm workout program and now I have more days before I need to go to school and my muffin top is not that big but I need to get rid of it! I am on a healthy diet of not snacking and full breakfast. But its not working as fast. So i was wondering if i did all the exercises everyday for 2 days if it would still give me the same results? for example i did all 7 day exercises in 1 day for 2 days straight if i would get a great result like everyone else?!

    1. Jamie, Everyone is different and results depend on the individual. The only way to know for sure is to give it a try. 🙂

  29. Hi, what is a good diet plan? I dony normally eat healthy but i want to start… and also work on my muffin top… and my belly… but i want to loose as much as i can in 2 weeks or less… what would you recommend?

  30. Going to start this challenge but notice that there’s the jack knife n to tell you that truth I don’t know what is this one or how to do it. Can you please help? Thank you

    1. If you scroll down to the bottom of the pages, there are videos showing how to perform each exercise. 🙂

  31. Hi, what do you recommend for protein? I don’t eat fish or any other seafood, eggs or drink milk. I want to have strong bones, healthy skin/hair. These have become a concern as I’m getting older, I’m 33 years old. Any suggestions?

    1. Angela, What about recipes with chicken breast or ground turkey? If not, I would recommend plenty of legumes and lentils.

  32. hello im just about to start on these excersies so for day 1 do I do it repeated more than ones of the exersise.

  33. I have a back fat. I have tried many things to get rid from back fat. But nothing works. Then I saw your ideas regarding this. It seems interesting as well as excellent. Now i’m gonna apply your ideas. Thanks for sharing wonderful ideas.

  34. do all sets need to be done at once or can they be spread out throughout the day? Will I get the same results if it’s spread out?

    1. Venessa,

      It’s best to do all the sets during the one workout…muscle will respond better. However, if you need
      or prefer to spread the sets throughout the day, that’s fine.

  35. I have a lot of hanging belly fat (muffin top) I am 46, how many of the exercises can I do to get rid of it faster? Is it possible to have a flat stomach?

    1. Diane, I highly recommend adding HIIT to your normal routine. https://skinnyms.com/?s=HIIT
      In addition to HIIT and belly tightening moves, be sure to eat healthy, eliminate white sugar and flour, load up on leafy greens, eat lean protein,
      healthy fats, good carbs, and drink lots of water. Most things are possible with commitment and determinate. 🙂

  36. I’ve had a transflap surgery for breast reconstruction from a mastectomy 15 years ago. My lower back is not very strong- kayaking is very painful. Muffin top is above my surgery scar. Will I be able to do these exercises if part of my abdominal muscle is missing from surgery?


    1. Hi Isabella,

      The best time to do these workouts is whenever works best for you! Each day’s routine will take approximately 10 minutes to complete, so you can work it into your own schedule. We don’t recommend performing the workouts immediately after eating, though. Give yourself at least 30-60 minutes. Hope that helps! 🙂

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