Pesky “muffin top” fat has a way of appearing unexpectedly, making it quite challenging to shed. The upside? You don’t need a fully-equipped home gym to sculpt your midsection. Your body weight can be your hidden strength for success. We chatted with a fitness expert who revealed four bodyweight exercises that can trim your waistline more effectively than the classic plank, especially after hitting 40.

While planks are comprehensive isometric exercises that bolster spine health, posture, balance, and functional movement, they don’t mimic the everyday physical challenges,” explains Christy Swaid, founder and health coach at Checkered Flag Living & HEAL Inc., world champion athlete, and expert in nutrition and fitness. “Since your core is the central hub from which all movement originates, it’s crucial to focus on a comprehensive core strengthening routine. Incorporating various core exercises mirrors real-life activities like getting in and out of cars, playing with children, carrying groceries, shifting furniture, or engaging in your favorite sports. I refer to this kind of strength as power for purpose.”

Remember, targeting fat loss in one specific area is a misconception. Achieving a slimmer waistline is possible only through overall fat reduction or lowering BMI. Coupled with healthy lifestyle practices, such as a balanced diet, these bodyweight moves are excellent complements to a comprehensive fat-burning regimen—one that delivers tangible results.

4 Bodyweight Moves That Shrink Your Waist

Dead Bug

“Dead bugs protect the lower back and engage the deep core stabilizers called the transverse abdominis,” Christy says.

1. Lie flat on your back, arms extended toward the sky and knees bent to 90 degrees.
2. Engage your core and lower your right arm and left leg until both hover above the floor.
3. Make sure your back maintains contact with the ground.
4. Exhale as you return to the start position.

6 Daily Standing Moves That Build Strength and Shrink Your Waist

Bird Dog

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.
5. Hold and lower on each side until failure or your posture strays from alignment.

5 Body-Sculpting Moves To Build a Lean Waistline

Bicycle Crunches

“Bicycle crunches raise the heart rate and throw all the core muscles into action,” Christy points out.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back, gently supporting your head with your hands.
2. Lift your legs with bent knees.
3. Raise your shoulders off the floor.
4. Bring your left knee in toward your right elbow, extending your right leg.
5. Repeat on the other side and continue to alternate.
6. Aim to complete 3 sets of 20 reps.

5 Best Bodyweight Exercises to Lose Your Muffin Top for Good

Bridge Presses

“This variety of core movements empowers a well-rounded sense of balance, strength and posture,” says Christy.

1. Lie flat on your back with bent knees.
2. Lift your hips off the floor while pressing your heels into the ground and squeezing your glutes.
3. Continue to lift and lower your hips.
4. Next, place a ball between your knees and squeeze the ball as you lift and lower.
5. Then, hold the hips high as you add in alternating leg lifts.

Alexa Mellardo