30 Day Muffin Top Challenge for a Smaller Waist


If you are so tired watching your muffin top and all the negative consequences that you are facing with because of the extra fatness on your stomach, then now it is the right time to start with the 30-days muffin top challenge. Sooner this month is ending, so with the start of the next month you may start with this challenge too. New month new challenges. The same might seem to you as something overwhelming, but do not get afraid of the same, because the challenge is not so bad as it looks like.

The 30-days challenge is consisted of only three types of exercises, so you will not face with certain difficult movements.

Following are the detailed explanations of each exercise.

Side Plank

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Start the exercise by laying down on your right side, so that your body will form a straight line starting from your toes up till your head.

For a balance you will need to use your right forearm.

Place your elbow directly under your shoulder.

Contract your muscles with your hips that are raised off the ground.

Try to stay into this body for 20-40 seconds and then you may return your body to the starting position.

Russian Twist

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Start the exercise by sitting down on the ground so that you will bend your knees and you will ground your heels.

Lean back your torso to a position where the same will form an angle of 45 degrees with the floor.

You must pay attention that your spine is not curved and is in a straight line.

Slowly lift your core and rotate the upper part of your body and your arms to the right side as far as you can.

Then take a little break and reverse the entire movement all the way around up to the left side as much as possible.

As this you have completed one repetition.


Bicycle Crunch

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Start the exercise by sitting on your glutes so that your body will form an angle of 45 degrees.

Next, place your hands behind your head and drive your left knee towards your right elbow.

Your right leg should be straightening as much as possible.

Alternate sides and repeat the same movements with the opposite side in order to complete one repetition.

Following is the 30-days muffin calendar and the exact order which day what you will need to perform. Days 1-19 you will have to do 2 sets of each exercise, while days 20-28 3 sets of each exercise.

– Day 1 – perform 5 side planks, 5 Russian twists, and 8 bicycle crunches;

– Day 2 – perform 5 side planks, 5 Russian twists, and 10 bicycle crunches;

– Day 3 – perform 7 planks, 7 Russian twists, and 10 bicycle crunches;

– Day 4 – perform 7 side planks, 7 Russian twists, and 12 bicycle crunches;

– Day 5 – resting day;

– Day 6 – perform 8 side planks, 8 Russian twists, and 12 bicycle crunches;

– Day 7 – perform 10 side plans, 10 Russian twists, and 15 bicycle crunches;

– Day 8 – perform 10 side planks, 10 Russian twists, and 15 bicycle crunches;

– Day 9 – perform 12 side planks, 12 Russian twists, and 15 bicycle crunches;

– Day 10 – resting day;

– Day 11 – perform 12 side planks, 12 Russian twists, and 17 bicycle crunches;

– Day 12 – perform 14 side planks, 14 Russian twists, and 18 bicycle crunches;

– Day 13 – perform 14 side planks, 14 Russian twists, and 20 bicycle crunches;

– Day 14 – perform 14 side planks, 15 Russian twists, and 20 bicycle crunches;

– Day 15 – resting day;

– Day 16 – perform 15 side planks, 15 Russian twists, and 22 bicycle crunches;

– Day 17 – perform 16 side planks, 16 Russian twists, and 22 bicycle crunches;

– Day 18 – perform 18 side planks, 18 Russian twists, and 22 bicycle crunches;

– Day 19 – perform 20 side planks, 20 Russian twists, and 25 bicycle crunches;

– Day 20 – resting day;

– Day 21 – perform 14 side planks; 14 Russian twists, and 18 bicycle crunches;

– Day 22 – perform 15 side planks, 15 Russian twists, and 20 bicycle crunches;

– Day 23 – perform 18 side planks; 18 Russian twists, 20 bicycle crunches;

– Day 24 – perform 18 side planks, 18 Russian twists, and 20 bicycle crunches;

– Day 25 – resting day;

– Day 26 – perform 20 side planks, 20 Russian twists, and 22 bicycle crunches;

– Day 27 – perform 20 side planks, 20 Russian twists, and 24 bicycle crunches;

– Day 28 – perform 22 side planks, 22 Russian twists, and 26 bicycle crunches.

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