Exercises to Reduce Love Handles Fat

 

The term “love handles” is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly, there’s no love lost. Love handles are zones of “stubborn fat,” the first place guys gain it and the last it disappears. And sometimes, even though you’ve logged hours on the elliptical and the abs station, it can feel damn near impossible to get those little pockets of flab off your body.



 

While exercises that work the muscles around the area will build muscle, they won’t target the fat there specifically. The only way to get rid of love handles is through an overall weight-loss program. How fast your love handles disappear once you lose weight depends a lot on genetics and body shape.

1. Single-Leg Cross Slide:

single-leg-cross-slide1

How to Do:

  • From a straight-arm plank position (with towel folded under feet).
  • Shift into a single-leg plank by bending left knee into chest and pressing inside of foot against inside of right knee.
  • Engage abs and bend right knee, sliding towel in, so that both knees come to the outside of left elbow.
  • Slide and extend right leg back out into single-leg plank. That’s one rep.
  • Do 10 reps on the right, and then repeat on the left.

2. Bicycle Crunches:

bicycle-crunches2

How to Do:

  • Lie on your back, knees bent.
  • Place hands behind your head without interlacing your fingers. Lift your head slightly.
  • Twist so that your left elbow goes toward your right knee while you extend your left leg.
  • Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
  • Build up to 3 sets of 25 reps each.



3. Side Plank Bends Left and Right:

side-plank-bends-left-and-right3

How to Do:

  • Lie on your left side with your left elbow bent near the side of the chest.
  • Bend the lower leg at the knee, keeping the knee on the floor, then lift hips.
  • Once balanced, place the right hand behind the head with elbow bent.
  • Lift the knee of the top leg towards your top elbow and bend the upper body towards the knee at the same time.
  • Keep abs tight! Continue the movement, then repeat on the other side.

4. Jumping Oblique Twist:

jumping-oblique-twist4

How to Do:

  • Stand with your feet together.
  • Bring your arms up to shoulder height with your hands in front of your chest.
  • Hop and twist at torso to land with both feet pointed to the left, keeping your chest facing forward.
  • Hop again and twist at the torso to land with both feet pointed to the right. Repeat.

5. Seated Russian Twists:

seated-russian-twists5

How to Do:

  • Sit on the floor with your knees bent and feet flat.
  • Hold your arms out in front of you, hands pressed together.
  • Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
  • Return to center, and twist to your right. That’s one rep.
  • One full rep should take about 20 seconds. Take a breath and repeat.
  • Start with four to five reps, adding more reps as you get stronger.
  • For an added challenge, lift your feet off the floor as you do this exercise.





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