Exercise to get rid of love handles
AN unsightly muffin top sitting on the torso is every woman’s nightmare. Not only is it unpleasant to look at, but it can also cause some discomfort. Not to worry though, if you are desperate to get rid of your love handles, Gisel Harrow, fitness expert and personal trainer at Hard End Fitness Factory, said it’s possible with the right combination of proper nutrition and exercise.
“Love handles are stubborn layers of fat positioned on top of the obliques (abdominal muscles) that cause the unsightly folds on our sides, but thankfully you can get rid of them,” Harrow said.
She underscored that a combination of proper nutrition and exercise are essential since love handles are a specific group of abdominal muscles that stubbornly shed fat. Harrow said that in order to really work your obliques, you have to target them precisely, as working the muscles alone will not give you the desired results.
“You might have heard the frequently used term ‘abs are made in the kitchen’, because it’s the truth. You can do all the ab exercises that exist, but unless you get rid of your excess fat through healthy eating, your toned abs will never be seen.”
Below, Harrow reveals her expert guide to losing and keeping off those love handles:
1. Nutrition: Always eat balanced meals that are clean and lean (lean proteins, minimal carbs and fats).
2. Cardio: Do at least 30-45 minutes cardio every other day or four to five times per week.
3. Oblique exercises: Do oblique exercises three or four times weekly to help tighten and tone the oblique muscles.
Some exercises that are guaranteed to give results, once used in combination with the other noted requirements, include:
1. Russian twists
Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45-degree angle to the floor. Holding a dumbbell with both hands or elbows up in front of your body, lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell or elbows to the ground next to your body. Next, twist back over to the left, touching to the left side of your body. Repeat back and forth, all while balancing legs off the ground. Do three sets of 15 repetitions on each side.
2. Side plank hip lifts
Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground in a straight plank position. Lower again and repeat. Repeat this 15 times on your right side, and then 15 on your left side.
3. Bicycle crunches
Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. Simultaneously move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground. Do three sets of 15 repetitions on each side.
