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Love handles—pockets of fat that sit above the hip bone and cover the oblique muscles—are notoriously difficult to lose. Show
Sometimes referred to as a "muffin top" for the way it spills over a tight waistband, the sides of the waist are one of the first spots to collect excess fat. And they're one of the last places to lose it. Since love handles sit on the sides of the abdominal area, you might think that a typical ab workout is all you need to blast it away. Unfortunately, an ab workout isn't the trick. As it turns out, love handles lie on top of the obliques, a group of abdominal muscles that can be tricky to target. However, these four exercises can hone in on the obliques and help tighten and tone the sides of your abdominal area. But keep in mind: You can't spot-reduce fat loss. You can target your obliques to maximize toning, but you can only lose love-handle fat through a calorie deficit. Cardio and diet are critical ingredients for shrinking love handles. Get Total-Body Toned With This Kettlebell Workout From Emily Skye Losing Fat Around the MiddleYou can do endless crunches, but your toned abs will never be seen unless you get rid of excess fat through healthy eating. So, here's the best strategy for kicking your love handles to the curb. The first step is to eat lean and clean. What you put into your body has much to do with how your body processes, stores, and eliminates excess calories and fat. Clean eating is typically defined as eating whole, unprocessed foods and avoiding alcohol, refined sugar, and food additives. Next, you'll want to add a 30-minute cardio session every other day. If you're feeling hardcore, beef it up to six days per week. According to the National Heart, Lung, and Blood Institute, moderate physical activity, 30 to 40 minutes per day, three to five days per week, is ideal for weight loss. Third, you'll want to try following this four-exercise 10-minute love handle workout. With moves approved by the American Council on Exercise (ACE), this workout hits the obliques hard and fast while also working the rest of your core. 14 Ways to Boost Your Metabolism That Aren't Just Diet and Exercise The 10-Minute Love Handle WorkoutThe following exercises work your oblique muscles. Remember to engage your core as you perform the moves. Your core includes all of the muscles on your body's front, back, and sides, from the bottom of your rib cage to below your butt. Some of the exercises are advanced, so try learning them in stages. Repeat the following circuit of four exercises three times. Try to move quickly from one exercise to the next exercise while maintaining the proper form. Aim to do the entire routine three times a week for the best results. Wood ChoppersThe standing wood chop is an advanced ab exercise that targets the obliques. According to the experts at ACE, here's how you do the exercise:
Seated Trunk RotationsAlso known as Russian twists, the seated trunk rotation works all abdominal muscles, including the obliques. While doing the exercise, it's important to brace your core muscles to protect your lower back and spine. If you are new to trunk rotations, you can modify the move by keeping your feet on the floor. Work up to completing 50 rotations in each set. You may need to split it into five groups of 10 with a brief rest between sets. Here's how to complete the exercise:
Side Plank Hip LiftsSide plank hip lifts give the obliques and hip muscles a serious workout. If this move is too advanced for you, the ACE advises modifying it by keeping your knees bent. Here's how you complete the exercise:
Bicycle CrunchesPerhaps one of the most widely used oblique exercises, the supine bicycle crunch, this exercise is an intermediate-level core strengthener. When doing bicycle crunches, ACE advises keeping your motions slow and controlled. The rotation should come from your trunk, not your hips. To protect your spine, press your lower back to the floor and keep your core muscles engaged. Here's how you complete the exercise:
If you cannot keep your torso raised off the ground for 30 rotations on each side, split it into three sets of 10 for each circuit. Was this page helpful? Tell us why! Other SubmitSources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. How do you lose belly fat and love handles fast?17 Simple Ways to Get Rid of Love Handles. Cut out Added Sugar. Share on Pinterest. ... . Focus on Healthy Fats. Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. ... . Fill up on Fiber. ... . Move Throughout the Day. ... . Stress Less. ... . Lift Weights. ... . Get Enough Sleep. ... . Add in Whole-Body Moves.. What exercises lose belly fat and love handles?Exercises that may help reduce love handles. Bicycle crunches involve an individual lying flat on their back with their legs lifted and knees bent.. Side planks involve an individual initially lying on one side, using one arm to prop themselves up. ... . Mountain climbers begin in a plank position.. What exercise gets rid of love handles the fastest?Probably the most effective exercise to lose love handles is Russian twists. Just sit with your legs stretched in front of your and arms joined ahead of you. Now lift up your legs so that they are not touching the ground.
What is the best exercise to lose belly fat?Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace. Running. Biking.. Jumping jacks.. Burpees.. Push-ups.. Jump squats.. High knees.. |