The embarrassment caused by love handles could range from, not being able to wear that beautiful dinner dress to being shy of wearing a bikini at the beach.This embarrassment and fear can be stopped with the help of various result oriented exercises.
While it’s impossible to take the weight off certain body parts with targeted exercises, you can strengthen those areas, and if you lose overall body weight/fat, those areas will look more toned. With this in mind, I came up with a series of five exercises that will strengthen your oblique and core muscles. Combine these moves with a regular exercise routine of cardio and strength training and a healthy diet (nutrition is 80% of your results!), and you’ll be well on your way to losing those love handles.
#1 Rear Leg Raises
- Place yourself on your hands knees on an exercise mat.
- Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- Extend one leg up and behind you. The knee and hip should both extend.
#2 Side Plank With Rotation
- Lie on your left side on the mat and position your elbow directly under your right shoulder. Stack together your legs, knees, ankles and feet. Tighten abs.
- Push your right elbow against the floor as you lift up your glutes and hips off the floor until left shoulder, left hip, and left foot are in a straight line. Reach up with your right hand and extend.
- Rotate your torso downwards and reach under your body with your left arm. Rotate back to the side plank with arm up and repeat for 10-12 times before switching sides.
#3 Mountain Climbers
- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip.
- This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
#4 Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
- Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
#5 Oblique Crunches
- Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
- Place your left hand behind your head.
- Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
- Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
#6 Plank Hip Dips
- From an elbow plank, slowly rotate the spine to lower your left hip to just above the floor (about one to two inches from the ground). Come back to elbow plank.
- Now lower the right hip toward the floor. This counts as one rep.
#7 Plank Up-Down
- Start in a high plank.
- Bend one arm to bring the elbow and forearm to the floor.
- Follow with the other arm so you are in a forearm plank.
- Starting with the arm you began with, push back up to a high plank.
- Continue, alternating the first side down with each rep.
#8 Standing Oblique Side Bends
- Stand with your feet a little wider than hip distance apart holding a five- to 10-pound dumbbell over your head. Squeeze your head with your upper arms to fire up your core and protect your neck.
- Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward, not down.
- Pull the left ribs down to return to standing upright. Switch sides, and bend to the left to complete one rep.
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