5 EXERCISES TO GET RID OF LOVE HANDLES

5 EXERCISES TO GET RID OF LOVE HANDLES

5 EXERCISES TO GET RID OF LOVE HANDLES

Love Handles or Muffin Tops, as they are usually called, are the excess fat that resides in the sides of one’s waistline, which can be challenging to lose. They are one of the main reasons most of us take up exercising and dieting. But are we doing it right? 

The primary cause of love handles is fat retention. Fat accumulation occurs in any part of the body. Men have a higher tendency than women, to store fat in the stomach. Another main factor that adds to excess fat growth in the body is the Hormone levels. Regular exercise and a balanced diet can help balance hormones, and get rid of love handles.

Crunches and other abdominal exercises don’t help much in burning fat. They tone the muscles whereas, as mentioned before, love Handles consists of fat.

By continuous exercise and diet, you can get rid of those love handles. The first step in doing so, is to choose a healthy diet plan. Healthy eating is the main key when you are trying to lose fat. Aside from preventing health problems, healthy eating also makes you fit and fab. Although, make sure you doing it right. Read more about eating habits that affect fitness and diet in our article – 10 EATING HABITS THAT AFFECT YOUR HEALTH.

Here is a list of top 5 exercises that you can include in your routine to get rid of love handles; They are very effective and give fast results.

1.BICYCLE CRUNCHES

Bicycle crunches are one of the effective methods to get them love handles burning. They strengthen your ab muscles and tone your stomach.

The exercise should be executed in a slow and controlled manner. They also help in strengthening your core, posture and stability.

HOW TO DO IT

Step 1 : Lie on the floor with your legs stretched out in front of you, and arms by your sides. 

Step 2 : Place your hands under your head, to support your neck. Raise your left leg, bent at the knee, so that your thigh is perpendicular to the ground.

Step 3: Breathe in, and lift your upper body without straining your neck, and touch your right elbow to your left knee. While in this position, make sure your right leg is straight, and placed at a 30 degree angle above the ground. Use your abdomen muscles to crunch forward, and make sure you don’t apply too much pressure on your neck.

Step 4 : Breathe out, and switch sides without a break.

Step 5 : Continue for 30 – 60 seconds.

For a beginner level, you may rest one leg on the ground, till you are comfortable with balancing both of the legs above the ground throughout the exercise.

2.RUSSIAN TWISTS

The Russian Twist is a great exercise that strengthens and tones all your abdominal parts. It is also a great exercise for your lower back. The twisting and turning works your muscles and helps burn fat.

A variation of this exercise includes using equipments like dumbbell, ball or a heavy object. You may either rest your legs on the ground, or balance them, as low as you can go, off the ground.

HOW TO DO IT

STEP 1 : Lie down flat on the ground, with your legs slightly raised at a 30 degree angle.

STEP 2 : Raise your body till the waist level.

STEP 3 : Keep your arms stretched away from your body, and lock your hands together.

STEP 4 : Swing your arms to the sides, while rotating your body. Make sure your back posture is straight and firm.

STEP 5 : Repeat exercise as required.

3.SIDE PLANKS

Side Planks exercise is an amazing workout that strengthens and tones your abdominal muscles. It also helps stabilize your spine and improve your posture and prevents injuries.

There are many variations of this exercise. They get more challenging as you progress.

If you have any shoulder, arm or elbow injury, it is best you stay away from this exercise as it could cause you more harm.

HOW TO DO IT

STEP 1 : Lie on your left side, and stretch your legs, balancing your right leg on your left.

STEP 2 : Balancing your weight on your left arm, raise your body. Align your left elbow straight under your shoulder.

STEP 3 : Your right hand can be stretched upwards, or resting on your waist. Raise your hips as high as they can go.

STEP 4 : Hold position for about 15-20 seconds, and switch sides without a break.

STEP 5 : Repeat exercise as required.

4.MOUNTAIN CLIMBERS

Mountain Climbers exercise is a full body workout that results in fat burning and body toning. It also helps increase your stamina. Unlike the other exercises on this list, this is a fast intensity workout. The amount of fat you burn depends on the intensity on your workout.

Variations of this exercise include the Twisting Mountain Climbers, which you can do as you progress.

HOW TO DO IT

STEP 1 : Lie waist down on the ground and place your feet together. Keep your hands shoulder width apart with your palms sticking flat on the ground.

STEP 2 : Balancing your weight on your palms and toes, raise your body till your hands are straight and perpendicular to the ground. Your body should be in a straight line. Squeeze your abdomen muscles inwards to get engage your core.

STEP 3 : Raise your left knee inwards, towards your midsection in a smooth, controlled movement. While doing this, make sure you contract and hold in your abdominal muscles. Your head should also be in alignment with your body, looking forward.

STEP 4 : Relax your midsection, and push your leg back to first position.

STEP 5 : Switch sides, and continue for 20-40 seconds. Repeat as required. 

5.SIDEKICKS

Sidekicks is a full body workout that helps burn fat, and get rid of love handles. It also engages your core, and improves your posture.

There are many variations of this exercise. The following is a basic and easy exercise for beginners.

HOW TO DO IT

STEP 1 : Stand up straight with your feet shoulder width apart.

STEP 2 : Put your left leg out, right leg in. Rotate your right feet to the left, to help balance your weight.

STEP 3 : Raise your left leg, folded at the knees and kick forward. Make sure you don’t bend your knees while kicking.

STEP 4 : Slowly lower your leg and retrace your steps to the starting position. Continue doing the exercise for about 20-30 seconds. Then you must switch sides and re-do the exercise.

CONCLUSION:

You can get rid of love handles by adding these exercises to your daily routine. However, only exercising does not result in fat loss. You also need to follow a healthy, balanced diet. This will also give you other health benefits and keep you fit and fine. Remember to keep drinking water and snack on raw foods. Say no to french fries and potato chips.

Stay fit and Stay Healthy!

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