Love handles, those stubborn pockets of fat that sit on the side of the abdominal area, can be quite challenging to get rid of. Many people mistakenly believe that a typical ab workout will eliminate them, but that’s not the case. Love handles are located on top of the obliques, which are a specific group of abdominal muscles that require targeted exercises.
To effectively eliminate love handles, it’s important to focus on targeted exercises while also incorporating cardio and a healthy diet. Simply toning your obliques won’t make a difference if you don’t reduce overall body fat.
Here’s a three-step strategy to help you kick your love handles to the curb:
Step 1: Eat lean and clean. Opt for a healthy diet that includes lean proteins, fruits, vegetables, and whole grains.
Step 2: Incorporate a 30-minute cardio session every other day. If you’re up for a challenge, increase it to six days a week. Research from Duke University has shown that walking for about 30 minutes, six days a week, can significantly reduce abdominal fat over an eight-month period.
Step 3: Try the following 10-minute love handle workout, which targets the obliques while engaging the rest of your core. Repeat this circuit three times a week, moving quickly from one exercise to the next:
A 10-MINUTE LOVE HANDLE WORKOUT
Repeat the following circuit three times:
50 RUSSIAN TWISTS
Sit on your butt with your knees bent and feet flat on the ground. Lean your torso back at a 45-degree angle. Hold a dumbbell with both hands. Lift your feet off the ground, crossing them at the ankles and balancing on your butt. Twist your torso to the right and touch the dumbbell to the ground next to your body. Twist back to the left, touching the weight to the left side of your body. Repeat this motion while balancing with your legs and torso raised off the ground.
30 SIDE PLANK HIP LIFTS
Get into a side plank position with your elbow on the ground and your legs and hips resting on the ground. Engage your abs and keep your body in a straight line. Raise the lower half of your body off the ground into a straight plank position. Lower and repeat. Do 15 on your right side, then 15 on your left side.
30 BICYCLE CRUNCHES
Lie on your back with your knees bent and your hands behind your head. Engage your abs, lifting your shoulders and upper back off the ground. Move your right elbow toward your left knee, bringing them together in the middle of your body. Switch positions by bringing your left elbow to your right knee. Continue this motion as quickly as possible while keeping your torso raised off the ground.
40 WOODCHOPPERS
Do 20 on each side using one hand weight. Stand with your feet hip-width apart, with your weight on your left leg. Hold the weight in both hands up by your left shoulder. Twist and make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Then work your right side.
FOOT TO FOOT CRUNCH
Do three sets of 10 repetitions. Breathe in and out with each rep, focusing on tightening your core. Pay attention to your form and stop the exercise if you feel any pain, especially in your lower back.
