Introduction
What Causes Muffin Top Fat?
You know that stubborn little roll of fat that hangs over the waistband of your jeans? Yep, that’s what most people call a “muffin top.” And if it’s an area you’ve been trying to work on, you’re definitely not alone.
Genetics, hormones, age, lifestyle, and how much you move throughout the day can all play a role in where your body stores fat. But here’s the thing: you can’t tell your body exactly where to burn fat, no matter how many crunches you do.
So, what can you do to work toward a stronger, more defined midsection?
Well, JCBPT is back with the third installment of our “Problem Areas for Most Women” series! If you’ve been following along, you know we’re breaking down exercises that can help you build strength and work toward your fitness goals. If you missed the first two installments, check out our articles on strengthening your triceps and addressing the underarm area, as well as exercises to build a stronger back.
This time, we’re putting the focus on your core with three exercises you can add to your routine:
- Leg crosses
- Leg raise holds with shifts
- Standing side crunches
Now, let’s be clear: these exercises won’t magically melt fat off your sides. That’s not how fat loss works. But they can help strengthen your core, improve stability, and build endurance. Combine them with full-body strength training, regular physical activity, and balanced nutrition, and you’ll have a much better foundation for working toward your goals.
Ready to get to work? Let’s break down these three exercises!
1. Leg Crosses
Target muscles: Abdominals and hip flexors, with additional core stabilization.
Leg crosses are a simple way to challenge your core while working on controlled leg movement. The key is to keep your torso stable instead of allowing your lower back to arch excessively.
How to Perform Leg Crosses
- Lie flat on your back on an exercise mat with your legs extended.
- Place your hands by your sides or beneath your hips for additional support.
- Lift your legs slightly off the floor, keeping them straight or slightly bent if needed.
- Cross one leg over the other in a controlled motion.
- Switch which leg crosses on top, alternating sides without swinging your legs.
- Keep your abdominal muscles engaged and breathe steadily throughout the movement.
Beginner modification: Bend your knees slightly and keep your legs higher off the floor to make the movement more manageable. You can also perform the exercise with a smaller range of motion.
Suggested starting point: 2–3 sets of 10–15 alternating crosses.
Trainer tip: If you feel discomfort in your lower back, raise your legs higher or stop and reassess your form. Quality repetitions are more important than speed.
2. Leg Raise Holds With Shifts
Target muscles: Abdominals and hip flexors, with an emphasis on core control.
This exercise combines a static hold with small leg movements. Holding your legs in position challenges your core endurance, while shifting them from side to side adds another layer of control.
How to Perform Leg Raise Holds With Shifts
- Lie on your back on an exercise mat with your legs extended.
- Place your hands beside your body with your palms facing down.
- Engage your abdominal muscles and lift your legs off the floor to a comfortable height.
- Hold your legs steady while keeping your lower back comfortably supported against the mat.
- Slowly shift your legs a small distance to one side.
- Return to the center, then shift your legs to the other side.
- Continue alternating sides while keeping your movements controlled and your breathing steady.
- Lower your legs to the floor when you finish the set.
Beginner modification: Keep your knees bent in a tabletop position and perform smaller side-to-side shifts. You can also shorten the hold time.
Suggested starting point: 2–3 sets of 10–20 seconds, using small, controlled shifts.
Beginner modification: Keep your knees bent in a tabletop position and perform smaller side-to-side shifts. You can also shorten the hold time.
Suggested starting point: 2–3 sets of 10–20 seconds, using small, controlled shifts.
Trainer tip: Don’t let your legs drop too low if your lower back begins to arch. Adjust the range of motion to match your current strength level rather than forcing the movement.
3. Standing Side Crunches
Target Muscles: Obliques, which are the muscles along the sides of your abdomen.
Standing side crunches are a great option if you prefer an exercise that doesn’t require getting down on the floor. They train the muscles involved in bending your torso sideways and can be incorporated into a warm-up or core workout.
How to Perform Standing Side Crunches
- Stand upright with your feet about shoulder-width apart and your knees slightly bent.
- Place your hands lightly behind your head or keep one hand near your temple.
- Engage your core and lift one knee out to the side.
- At the same time, bend your torso sideways, bringing your elbow toward the raised knee.
- Pause briefly as you contract the muscles along that side of your abdomen.
- Return to your starting position with control.
- Complete your repetitions on one side, then switch to the other.
Beginner modification: Keep both feet on the floor and perform a gentle standing side bend, sliding one hand down the outside of your thigh. Increase the range of motion only as your comfort and control improve.
Suggested starting point: 2–3 sets of 10–12 repetitions per side.
Trainer tip: Avoid pulling on your neck or twisting your body excessively. Focus on a controlled side bend and use your abdominal muscles to guide the movement.
How to Get Better Results From Your Core Workouts
While these three exercises are useful additions to your routine, they are only one piece of the puzzle. If your goal is to reduce overall body fat and improve core strength, consider these important factors:
1. Incorporate Full-Body Resistance Training
Train multiple muscle groups throughout the week instead of focusing exclusively on your stomach. Exercises for your legs, back, chest, shoulders, and arms can help build strength and support your overall fitness goals.
2. Stay Consistent With Physical Activity
Walking, cycling, swimming, and other activities you enjoy can contribute to your overall energy expenditure and cardiovascular health. The best activity is often the one you can consistently stick with.
3. Pay Attention to Nutrition
A balanced eating pattern that provides adequate protein, fiber, carbohydrates, healthy fats, vitamins, and minerals can support training and recovery. If fat loss is your goal, sustainable nutrition habits are generally more useful than extreme dieting.
4. Apply Progressive Overload
As your body adapts to your workouts, gradually increase repetitions, hold times, range of motion, or exercise difficulty. You can also focus on improving your control and technique.
You don’t need to push every set to exhaustion to make progress.
5. Give Your Body Time to Recover
Your muscles need time to recover between challenging workouts. Build rest into your routine, get adequate sleep, and adjust your training if you experience unusual pain or excessive fatigue.
Beginner vs. Intermediate: How Should You Approach These Exercises?
If you’re a beginner, start with easier variations, shorter holds, and fewer repetitions. Your first goal should be learning proper technique and building a consistent routine.
If you’re at an intermediate level, gradually increase your repetitions or hold times while maintaining good form. You can work close to muscular fatigue, but don’t sacrifice control just to complete more repetitions.
Remember, everyone’s starting point is different. Your exercise routine should reflect your abilities, experience, and individual needs.
Final Thoughts: You Need More Than Ab Exercises
At JCBPT, we believe that getting results starts with having a plan you can consistently follow.
Leg crosses, leg raise holds with shifts, and standing side crunches can help strengthen your core, but they won’t selectively remove fat from your sides.
Building a stronger core, training your whole body, maintaining sustainable nutrition habits, staying physically active, and remaining consistent can help you work toward your fitness goals over time.
Don’t get discouraged if you don’t see immediate changes. Progress takes patience, and your body may respond differently from someone else’s.
Ready to Build Your Own Blueprint for Success?
JCBPT offers personalized training designed around your goals, fitness level, and lifestyle.
Visit jcbpt.com to learn more about how we can help you build strength, improve consistency, and work toward your fitness goals.
Disclaimer: This article is for general educational purposes only and is not a substitute for individualized medical advice. Consult a qualified healthcare professional before beginning a new exercise program, especially if you have an existing health condition, an injury, or concerns about exercising safely.