How to Flatten Your Midsection.

Hey Davey,

First of all, I want to thank you. You and your blog have helped me lose 20 pounds this summer.

However, I have a problem. Despite my weight loss, I still have a muffin top! I’ve even been trying lower back workouts but nothing seems to work. How can I lose it?


These tips are your ticket to a flatter midsection.

Hey Guillermo,

Congratulations on releasing all that extra weight. You must feel fantastic.

Believe it or not, I’ve become something of a muffin top expert. In fact, your “muffin top” question is probably one of the most common that I get asked.

First things first, “muffin top” is a slang term used to describe excess fat around the body’s midsection. When this fat overhangs an individual’s pants, it looks like a muffin spilling over its casing. Descriptive, I know.

For most of us, the midsection – and often stomach, in particular – is the first place we gain fat and the last place we lose it.

You email also touches upon a popular myth about body fat. You mentioned that your lower back workouts haven’t helped. Unfortunately, there’s no way to target weight loss in a particular part of your body. Though your lower back workouts are likely increasing the amount of muscle in your lower back, they won’t result in you losing weight specifically in your midsection. When you shed fat, it comes off according to its own agenda.

Back in May, I shared five tips for getting rid of muffin tops. In a nutshell, they included:

  1. Not skipping breakfast.
  2. Getting regular sleep.
  3. Cutting back on alcohol.
  4. Engaging in high intensity interval training.
  5. Eating smarter.

If you feel like you’ve really reached a weight loss plateau and are already taking advantage of the above tips and are eating wisely, then it’s time to consider changing other variables in your workout routine:

  1. Increase workout duration and frequency. Depending on your workout regimen and current schedule, you may need to increase your time commitments. For example, you can start working out 4 days a week instead of 3.
  2. Up the intensity. You’ll always get out of your workout what you put into your workout, so add some gusto by increasing your cardio speeds, adding an incline on the treadmill, adding more weights to your repetitions or decreasing rest times.
  3. Add new exercises. Our bodies can adjust to our workouts, so switch things up. You can even consider working with a personal trainer to learn a new routine.

With some hard work, time and dedication, you’ll certainly be able to see some great results and a much flatter midsection.

Enjoy – and congratulations on your weight loss.


About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. There is one method I can think of to target fat loss, but it involves surgery. LOL
    That’s probably a topic for a different discussion.
    It’s probably a good topic too as it’s something I’ve thought about myself, and time and time again I decide against it.

  2. Never heard the term “muffin top.” we call it lapover syndrome.

    For men the last place to lose fat is the waist. For women it’s the hips.

  3. Oh yea, I’ve heard it called dicky-do also. Because your belly sticks out further than your dicky do. =)

  4. christopher says:

    good tips-something to keep in mind.

  5. davey mentioned that your body gets used to the workouts you do and it is therefore advisable to change things up every once in a while. that’s true! studies show that your body gets used to the strain put on them in about 2 months. so what i did (to great success!) was change up my workout about every month and a half or so ๐Ÿ™‚

  6. My muffin top turned into a pound cake over night! Thanks for helping me turn my mammoth muffin into a mini muffin!

  7. One of my favorite quotes, which as far as I know, I made up….

    “The bad news is that I have a spare tire, the good news is that it’s a bicycle tire”


    Actually even that is going away now thankfully. yay.