Love handles are deposits of excess body fat that sit around your abdominal area, and most of us can pinch our belly fat from the front, back and sides. We cannot physically lose these love handles, but certain exercises will increase the strength of the muscles in this area of the body and help shrink the size of the fat cells.
This battle begins on your plate however. To truly see change, we must avoid sugars, salts, and unhealthy fats, and add fresh fruits, vegetables, good fats (like raw seeds or avocado) and lean clean protiens to your diet instead. Think of your body as a finely tuned machine, the fuel it runs on largely determines the performance. Fueling your body with healthy options will produce the positive results your looking for.
Here are the 10 exercises, start integrating these exercises in your daily routine and make the healthy changes to your diet to see the results you want!
These exercises can be done all at once in a circuit. Complete 25 – 50 repetitions of each exercise and move one. For any exercise where a position is maintained, try to hold the pose for 1 to 5 mins. Increase repetitions, circuits and time to make your workout more difficult. Or try integrating two – three exercises in each of your workout days.
1. Bicycle crunch
Laying flat on your back with your hands by your ears, elevate your legs to a 90 – degree angle. Bring your left knee towards your chest and twist your right elbow to meet it while extending your opposite leg and repeat on the other side.
2. Russian Twist
Begin in a seated position with knees bent and flat feet. Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles. Stretch your arms out in front of you and twist the torso from side to side. For more intensity, raise your feet off the ground and tap the floor on each twist.
3. Plank Knee Drive
In high plank position, bring your right knee out and try to touch your right elbow. Repeat on left side. Remember to always bring yourself back to the starting high plank position before driving your knee out after each rep.
4. Side Plank Hip Dips
Another variation of the plank exercise, start in a side plank position with your elbows touching the ground. Drop your hips to touch the floor as you inhale and exhale while bringing them back up. Repeat both sides
5. Side Plank
Using one arm, either your forearm or your hand, line it up beneath your armpit and stack your feet on top of one another. Ideally, you want to create a “T” shape with your body. Repeat on both arms, increase difficulty by using your hands for support and raising one leg off the ground.
6. Stability Ball Plank
Using a stability ball, place your elbows and forearms on the ball. After you regain your balance, try to hold a plank position for 1 to 5 minutes. Any plank style work out where a pose is held, you can make a variation by using a stability ball.
8. High Plank From the Hands
Get your body into a push up position but hold it up. Place your hands directly beneath your armpits and keep your legs straight. Gagnon adds that your belly button should be sucked up into your spine, creating a strong back.
Stay with your legs shoulder-width apart and slightly bend your knees into a squat position. Using a kettle bell or weights hold the weight with your arms straight in front of you, begin to rise through your legs and straighten your back in a fluid motion. Always begin at starting position, use a comfortable weight and do not strain your back. Lower weights and higher repetitions will combat the love handles instead of using heavier weights.