We don’t know who named it but although love handles or muffin tops may sound cute but they are one of the most common problem areas in both men and women. We mean the excess fat sitting on the sides of your abdomen and losing that fat can be one of the most difficult things to do. But we have good news for you, it’s not impossible. There are certain exercises that can actually help you get rid of those stubborn love handles and in today’s article we will tell you about them. From Side plank Crunch, Russian Twist, Side Bending, Running Plank to Woodchoppers and many more, keep reading till the end to find out all!
Bicycle crunches might be some of the best exercises to get rid of love handles, they’re also a great for strengthening your core muscles. To start, lay on your back, keeping your head and hips straight. Then take your hands off the ground and keep your fingers lightly on the sides of your head. Don’t pull your head upwards with your hands keeping them under your head. Just keep them very lightly pressed with elbows out just to allow the head elevation. Then lift up your legs with bent knees in a 90 degrees angle. Now touch your right knee with your left elbow and left knee with your right elbow. It’s okay if you can’t touch your knees with your elbows just keep trying so you have the full range of motion. Keep your head and shoulders off the ground the whole time. Try to stretch your legs as far as you can when you elongate them parallel to the ground. Don’t forget to keep a steady pace. Try to do 30 reps in a row. Keep adding in a couple sets to your workout and you’ll start to notice the difference in no time!
Side Leg Lift With Crunch:
This exercise is so good for the side oblique muscles. It can strengthen and support you to lose excess fat around that hip area. You simply need to lay on your side and keep your body in a straight line. Then support your head with the hand on the ground. Lift your leg upwards as far as you can and crunch to the side simultaneously. Don’t make wobbly movements. Take control of your legs and keep them steady as long as you can. Try to stretch your legs without bending your knees. This small change will feel totally different on your side body. You can modify this exercise to a simple leg lift if your neck hurts while crunching. If not, balance each side with 30 reps of these and watch those love handles melt away.
Plank Hip Twist:
One of the best exercises to get rid of love handles are Plank Twists plus they’re fun at the same time. Plank Twists have two advantages – they work as a regular Plank exercise, strengthening your oblique muscles and the twist gives you that hourglass waist you’ve always dreamt of. You have to come to a half plank position while keeping your elbows on the ground. Keep your body straight and parallel to the ground. Give all your attention to your oblique muscles and position your body properly with the support of your feet. Now, with your hip, twist from one side to another as far down as you can. With time you’ll be able to reach the ground and touch it with your hips. For better support, try clasping your fingers together. Do 30 reps of these and you’ll see a real twist at the end.
Russian twist is another great exercise for getting rid of love handles. Start by sitting down on the floor on your hips. Bend your knees and keep your feet flat on the floor. Lean back to form a 45 degree angle with the floor. Now, raise your feet off the floor and hold a dumbbell with both your hands. Twist your upper body to your right and try to touch the dumbbell to the floor. Then twist to the other side and try to touch the dumbbell on your left side. Make sure your elbows are close to your body while twisting. Repeat this and do 50 reps for best results.
Standing Oblique Crunch:
This is a standing exercise which forces your muscles to activate and stabilize the body when balancing. It’s very effective for reducing those love handles. Standing with your feet a little wider than shoulder width apart, start with your right side, place your left hand on your hip, and your right arm straight up in the air. Next, lift your right leg up and move your right arm down as if you were crunching your side, touching your elbow to your knee. Switch to your left side and do the same. Do 10-20 reps on the right side and switch. Do 3 sets on each side. Depending upon how difficult you’d like to make the exercise, keep your active leg lifted throughout. If you wish to keep it easier, tap and lift your foot instead.
One Hand Toe Touch:
This exercise can help burn the excess fat from your lower abdomen and waist and is one of the easiest love handle workouts. Sit with your legs stretched out in front of you. They should be shoulder width apart. Then pull your right leg inside and place the sole flat on the inner thigh of your left leg. Then take your left hand and bend forward till you can touch your left toes. Hold that position for five seconds and then repeat with the other leg. Stretching at least 20 times on both sides is essential for the exercise to have an effect.
Burpees are a combination of cardio and strengthening exercise. They target your triceps, shoulders, upper back, abdominals and legs. So, they are a full-body exercise and can be very beneficial to tone up all over. The more you focus on proper form and technique, the more your muscles will benefit from this exercise. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Do 10-20 repetitions and 3 sets. Increase difficulty by doing more repetitions with less rest in between sets.
Box jumps force you to engage your core. When you do a box jump you should be clenching your stomach muscles as you get ready to jump, and when you do jump you release your tightened abdominals in order to get that explosive strength to get you up onto the box. This results in stronger abdominal muscles and a more powerful core. Stand in front of a raised platform and plant your feet at a distance that is approximately equal to the distance between the shoulders. Slightly bend your knees and get into a half-squat position and place your hands on the side, parallel to the body. Explosively jump onto the raised platform while swinging your arms forward. Pause for a second and jump back to the initial position. Repeat the exercise for the recommended number of times. You can Perform the box jumps with a weighted vest for added resistance and improved customizability.
Woodchops can blast your obliques which are the long, flat muscles that run vertically down the side of the torso and carve out a deep, pronounced v cut. They also create definition in your lower and upper abs, rear deltoids , arms and upper back. Stand straight with your feet placed shoulder-width apart, and secure a dumbbell in both the hands and place it in front of your hips. Twist your torso to the left and raise the dumbbell until it is in line with the shoulders. Pause for a second and swing the dumbbell to the lower-right. Keep in mind to slightly squat while performing this motion for maximum efficiency. Hold for a moment and return to the starting position. Repeat the same motion on the other side to complete one step.
Side plank Crunch:
This exercise might be a bit difficult for the beginners but the results are great. Lie sideways on your right elbow with your left elbow at the back of your head, taking support from your feet, with the rest of your body suspended in the air. Your right foot should be on top of your left foot. Make sure that your core is tightened throughout this workout and your back absolutely straight. Now, bend your right knee towards your chest and bend your left arm towards your knee. Try touching your knee with the tip of your elbow. Then, bring back both your left arm and right knee to the side plank position. Similarly, lie sideways on your left elbow and do the same crunch with right arm and left knee. Do this step repeatedly for minimum 4 sets of 20 each on both sides.
Lying Leg Twist:
The lying leg twist is a great exercise to get rid of those love handles. Plus it is also great for your lower back and shoulders. Lie on your back with your arms stretched out to the sides, hands flat on your mat. Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso. Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle. Return them to center and then lower to the other side so that your outer left thigh touches the ground. Build up to 3 sets of 25 reps each.