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5 Best Exercises to Lose Your Muffin Top Postpartum

If you’re a new mom looking to bounce back, the first thing to do is congratulate yourself! You just brought life into the world and that is incredible. If you’re like many new mothers, you likely have a few battle scars, some of which you’re happy to keep, and some of which you may want to minimize. One of these things may be a little extra belly fat, or, as it’s fondly known, a “muffin top.”

Read on as we explore some of the best ways to lose postpartum belly fat. 


Why have I got a muffin top?  

First things first, your baby took up a lot of space, so your body likely hasn’t bounced back into shape just yet. Once you do some of the exercises we’ll discuss below, you’ll be able to tighten your core and burn off your excess fat.

Try to remember that many people deal with a muffin top because the back of our hips is somewhere most men and women carry extra weight, so it’s not a problem unique to new moms. If you want to minimize the appearance of a muffin top, make sure you invest in good shapewear and/or high-waisted jeans that sit above the hips.


5 Best Exercises to Reduce Your Muffin Top

It’s worth noting that spot fat reduction isn’t possible without heading to see a doctor with a big needle and a strange kind of vacuum cleaner. However, you definitely can improve the look of an area by focusing on exercises that will tone it up. For that reason, if you want to reduce the appearance of your muffin top, focus on burning fat and toning your stomach, back, and glutes (AKA your butt!). Make sure you pair these exercises with a healthy diet and some positive self-talk!

1. V-Sits

V-Sits are where you lie flat on the mat on your back and raise up onto your elbows. Then raise your legs as you also sit up, so you form a V shape. You don’t have to keep your legs straight, and you can start by keeping your knees bent. Go slowly, and if it feels too hard, break it into two sections – raise your upper body while keeping your feet on the floor, then lie back down, and raise your knees. Try for 3 sets of 10 reps to start.

2. Rolling Plank

This moving exercise is also a great opportunity to get some cardio in. Start in a standard plank position with straight arms and your abs tight. Have your hands directly under your shoulders and “roll” to your left side into a side plank. Go back into the plank, then do the other side. Keep alternating sides and start with five rolls on each side, working your way up to ten.


3. Romanian Deadlift

Don’t be intimidated by the name – it’s an easy exercise to do at home and is an amazing booty builder. Grab a weight (feel free to start with a couple of water bottles), stand with your feet hip-width apart, and hold the weight in both hands in front of you. Slowly, lower the weight down toward your shins, bending at the waist and pushing your butt out behind you. Keep your knees soft, just a little bent. When you reach your shins, engage your butt and abs and stand back up straight, using your butt to control the movement.


4. Hip Thrusts/Butt Lifts

The butt lift is an all-time favorite as it feels less straining than many plank exercises. To do this exercise, lie on your back on your feet flat and knees bent. Lift your butt until you see a straight line from your knees to shoulders, then lower down. Start off doing this exercise five times, then work your way up to 15-20 times per set. When it becomes easy, add weight.

5. Kneeling Side Bends

This exercise is sometimes known as the “candlestick dipper,” but it’s easier to envision if we call it a kneeling side bend! To do this, get on your knees with your back straight, then straighten your left leg out to the side. Bring your hand straight overhead, binding your fingers together on the top of your head. Bend at the waist to your left side, going as low as possible while staying parallel with the floor. Then, return to the starting position. Start with ten dips and then do the same on the other side. Don’t worry if balance is the hardest part to begin with, that will improve as you gain more core strength!


These top 5 postpartum exercises will help you slowly and carefully gain core and lower body strength, helping you lose your muffin top and build a beautiful shape. Again, make sure you support yourself with clothes you feel good in! Your old jeans may not fit your body now, so spoil yourself and buy new high-waisted, butt-friendly jeans and/or quality shapewear.

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