Love Handles eliminate them

Love handles eliminate them with 10 exercises

Did you know that the term love handles became popular after the 1960s, when the abdominal exercises that aimed to improve this fateful area began to spread ?

The famous love handles are nothing more than fat deposits located around the abdominal area . Just use your fingers like pliers on the hips and also behind, above the lower back, to feel them. Tested? Can you tighten a nice portion of flab? Then you too have love handles.

Love handles: consequences for health

Abdominal fat is particularly dangerous for your health. Many scientific studies have shown that “visceral” fat greatly increases the risk to contract cardiovascular diseases and diabetes . As you can see, they are not that nice, so it would be useful to understand how to eliminate love handles.

According to trainers, physical exercises targeted to this area are not decisive for getting rid of excess fat. However, they are very important to make the abs that are under the fat layer stronger .

Fat loss starts with a balanced diet . But doing physical activity brings great benefits to the cardiovascular system , bones, posture, as well as naturally to the mood.

To say goodbye to your love handles, it is important to combine a cardio activity 2/3 times a week, (for example running, treadmill etc.) with specific exercises to dispose of fat.

Remember to perform them feeling your body, without exceeding the effort, and start using additional weights (such as anklets or dumbbells) only when you no longer have to do the exercises .

Program proposal : the 10 exercises that we suggest have a duration of 30 seconds. If you are not very trained, you can perform the circuit of 10 exercises once (doing each exercise for 30 seconds, with a 30-second break between them), at least 3 times for at least 2 weeks. . After first 2 weeks, do the circuit 2 times and after a month 3 times. If, you are already trained , then start doing the circuit 2 times in a row with 30 seconds of pause between one exercise and another and a minute of rest between one series and another. Good workout!

Love handles: the top 10 exercises for men and women

1 – The bicycle crunch for love handles

bicycle crunch to eliminate love handles

A variant of the classic crunches . Lie on the mat , with your back resting flat on the ground and your hands behind your ears, raise your legs to form a 90 ° angle. Bring your left knee towards your chest and rotate your right elbow towards your left leg. Repeat on the other side. As you bring one leg towards your chest, stretch the other.

Duration : 30 seconds

2 – Russian twist for love handles

Russian twist for love handles

Start with a sitting position with your knees bent and your feet flat on the ground. Bring your shoulders slightly back and rotate your pelvis in anteversion, keeping your back straight. Try to take a comfortable position by contracting the abdominal muscles and bringing the belly inward. Stretch your arms in front of you and twist your torso left and right without moving your legs. To increase the difficulty , use a 4 or 6 kilo medicine ball or a kettlebell in your hands.

Duration : 30 seconds.

3 – Plank knee for love handles

Plank knee for love handles

To increase the difficulty, you can train with an unstable apparatus such as the bosu balance trainer . Arms stretched, open to the width of the shoulders, and straight back, balanced on the tips of the feet. Inhale and exhale bring your right knee towards your chest, making a jump, then change your leg. Very important : always keep your body in a plank position and your belly in.

Duration : 30 seconds.

4 – Side plank on the elbow

Side plank on the elbow

A variation of the plank exercise . Start on your side with your back straight and your right elbow resting on the ground. Inhale and, exhaling, raise your side up to form a straight line with your body. Go back down, but without completely leaning on the non-slip mat.

Duration : 30 seconds per side.

5 – Side plank outstretched arms

Side plank outstretched arms

Lying on one side, detach the side from the ground by resting on the outstretched arm. The other arm is supported on the other side or stretched straight outwards. The feet are resting on each other. Ideally, you should create a “T” shape with your body.

Duration : 30 seconds per side

6 – Stability ball plank

Stability ball plank

Use a fitness ball , put yourself in a plank position, resting your elbows on the ball. Inhale and, exhaling, bring your belly in and keep your body straight like a board . If it is too difficult for you, plank on the ground.

Duration : 30 seconds

7 – Elevated plank for love handles

Use a bench or fitness ball to rest your feet. Inhale and exhale , put yourself in a plank position with your feet resting on the ball and your hands on the ground. Always keep your back straight and your stomach in.

 Elevated plank for love handles

Duration : 30 seconds.

8 – High plank on the hands

 High plank on the hands

Stand in a plank position with your arms stretched out beyond your shoulder width and legs straight. Concentrate on breathing and hold your position . To be able to keep your back straight, bring your belly in and imagine that your navel is “sucked” by your spine .

Duration : 30 seconds

9 – Low plank

low Plank to eliminate love handles

Get on your knees with your elbows on the ground, bring your legs straight back resting your feet on the big toes and raise your pelvis with your back straight and parallel to the floor . Bring your belly in and contract your buttocks. Be careful to not let your belly come out! Keep the cervical in a neutral position, i.e. in the extension of the body.

Duration : 30 seconds

10 – Deadlift or deadlift for love handles

deadlift for love handles

The deadlift is not for everyone : if you have back problems, better avoid it. It is a classic exercise in body building and also in crossfit . You can use a barbell, a 4, 6 kilo or 8 kilo kettlebell . The exercise itself is simple since it simply consists of bending over and lifting the weights, but the technique is very important in order not to hurt you.

Start standing, legs spread shoulder-width apart, with the toes turned slightly outward. Bend your knees and lower yourself into a squat position with your arms stretched so that you can grab the barbell or kettlebell: on descending, bring your buttocks back and keep your back straight. Grab the weights and bring your legs parallel to the floor, always keeping your back straight.

Look straight without contracting the cervical . Inhale and exhale, leverage your legs and lift your weight, keeping your stomach and back straight. When you arrive in an upright position with outstretched arms, repeat from the beginning. Do not perform this exercise with speed .

Duration : 30 seconds

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