Are love handles truly lovely? NO! If they are, you won’t be searching for exercises to get rid of love handles. Love handles are body fats that accumulate around your midsection.
Also known as muffin tops, side fats or love handles could look unappealing as the layers of folded fats will always pop over the waistband of your jeans.
You would probably ask yourself why you have love handles? It’s simple. Excessive fat accumulation in the body system leads to fat deposition around your hips, waist thighs, buttocks and stomach. You must have heard it said that “spot reduction” is a myth. But don’t think it is impossible to lose belly fat, side fat and love handles.
All it takes is your determination to achieve an overall body weight loss and do some obliques-strengthening exercises to patch things up. Apart from some of these exercises to get rid of love handles, a healthy diet is an ultimate key to burning body fat quick. Get some amazing tips to lose weight fast which will guide your diet, exercises, and lifestyle.
Now, back to love handles! Don’t let your muffin top ruin the sleek line of fitness clothes, clingy sweaters, and tailored shirts. Check out these seven exercises to get rid of love handles and lose body fat as quick as possible.
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What Causes Love Handles
You’re wondering and want to know what causes love handles?
The major cause of this is the accumulation of fat over time. This happens when your body takes in too many calories or you don’t burn as many calories as you consume them. They eventually accumulate in visible areas such as your waist and hips.
There are several factors that contribute to this. They are:
- Excessive hormones like cortisol
- Lack of physical exercise
- High fats, sugars, and high-calorie in love handles
- Not enough rest
7 Best Exercises To Get Rid of Love Handles
When you have taken active steps to ensure weight loss, you need some powerful exercises to tone your obliques and strengthen your abdominal muscles. Here are some of the most effective workouts that will carve out your abs, melt your love handles and give you a slimmer waistline.
1. Bicycle Crunch
Crunch exercises are one of the most effective workouts to get rid of love handles. The bicycle crunch is a type of crunch workouts that engages all the abdominal muscles most especially your obliques. Apart from toning your abs, bicycle crunches also involve the muscles of your thighs.
- Lying on the floor with your back to the ground, bend your knees
- Lift your head slightly and place your hands on the back of your head
- Raise your legs slightly off the floor
- Bend your left knee to touch your right elbow
- Now, straighten your left leg, bend your right knee to meet with your left elbow.
- Continue the cycle motion to have 15-20 reps
2. Frog Crunch
Like I mentioned earlier, crunch workouts should be one of our top exercises to strengthen your core and get rid of side fat. The frog crunch workout targets the abdominal wall and helps to tone and strengthen your core.
This exercise also enhances flexibility, trims down your waist and increases your muscle strength and power.
- Lie on your mat with your back to the ground.
- Place your fingers behind your heads spreading out your elbows wide.
- Make the heels of both legs meet, and your toes pointed out.
- Then raise your upper back and head off the floor
- Next, tilt your chin forward and squeeze the abdominal to ensure that your chest is lifted upward.
- While your abs are contracted, straighten your legs away from your center as you lower your head to the floor.
- Return your legs to the frog position to complete one full rep.
- Do 10-15 reps.
3. Side Plank
Plank exercises may be all you need for strength, balance, stamina and weight loss. There is so much fitness goodness you get from having any plank exercises. The side plank primarily works muscles in your core. It strengthens abdominal and back muscles, particularly the muscles of the internal and external obliques.
- Lie on your left side of your body. Extend your body fully and place your legs together
- Put your right hand on your right hip
- Place your forearm under your shoulder and lift your body
- Maintain a straight line with your body from shoulders to ankles
- Tighten your abs and hold this position for as long as you can.
- Alternate your right and left sides until you have 5 repetitions on each side.
4. Russian Twist
Russian twists are also one of the perfect ways to strengthen your obliques and get rid of side fats. It is an excellent abdominal workout as it engages the rectus abdominis, internal obliques, and the external obliques.
You can intensify the pressure on your muscles by incorporating some light weights like kettlebells, weight plates, dumbbells or medicine balls.
- Sit on the floor bending your knees at 90 degrees. Raise your legs slightly of the ground level.
- Clasp your hands and extend your arms fully in front of you (you could grab some lightweights in your hands instead)
- Keep your back straight and tighten your abdominal muscles.
- Then twist your torso to the right and put your hands beside the right hip
- Maintain this position for about 2 seconds and return to the center
- Now, turn your torso to the left side placing your hands beside your left hip
- Do 10 full rotations to make 20 twists in all
5. Ab Reverse Curl
From the name of this workout, it is so clear this ab reverse curl is perfect to develop sexy abs. This move helps you to strengthen the muscles of your abdominal, tones your oblique muscles and leaves you with an incredibly attractive midsection.
A lot of skinny and sexy moms have given their testimony that this exercise tones up your low abs fast, helps you get rid of a poochy stomach and increase core strength and stability.
The ab reverse will also give the flat belly you desire fast if undertaken consistently. It is one of the best exercises for eliminating belly fat on this list.
- Lying on the floor with your back, extend your legs to the ceiling
- While your legs are in the up the air, tighten your abs
- Raise your hips off the mat
- Return your hips and lower back to the mat with control.
6. Leg Lifts
Are you in doubt that raising your legs should be on the list of exercises to get rid of love handles? Then, you should try this leg lift exercise. Lifting your legs off the ground help works your lower abs and sheds belly flab.
Apart from being a killer workout for lower belly fat and love handles, leg lifts can be a good plus to your exercise routine for strength training and defined abs.
- Lie on your back with your feet flat on the floor.
- Place your hand under your bum and straighten both your legs.
- Lift your legs up as high as you can and lower them back without touching the floor. Keep the legs straight at all times.
- Do 15 reps.
7. Standing Oblique Crunch
The standing oblique crunch is one of the fantastic oblique exercises to get rid of love handles. For an attractive tummy shape with six packs abs, this is a move that you should consider incorporating into your daily routines.
- Stand upright with your feet hip-width apart.
- Raise your right leg to meet your right elbow.
- Change to the left side
- Raise your left leg and let it touch your left elbow
- Perform 3 sets of 10-12 reps.
Low-Calorie Foods for Love handles
Eating the right diet is important when it comes to the issue of getting rid of love handles and back rolls in your body.
You should eat regularly and never skip meals because you will require much energy for the exercises.
Love handles diet must be rich in fiber, protein, antioxidants, etc. This will help to reduce inflammation, thus the accumulation of fat reduces.
- Oats: They are rich in carbohydrates packed with fiber and healthy protein. You can take this as breakfast to boost your metabolic rate, thus burning of fats and love handles.
- Sweet potato: Sweet potatoes are slow carbs rich in protein. It keeps you full for a long period of time and easily burns fat.
- Black beans: Black beans are rich in protein with low fat and high fiber content. It can also keep you full for a long period of time and burns out fats in your body.
- Chicken or Turkey: They are rich in protein especially the lean meat. They will help to burn love handles and fat.
- Eggs: Egg whites are a great source of protein so they can help lose body fat. It is best to have them boiled or poached instead of frying them.
- Black rice: Black rice is rich with fiber and protein and contains less sugar.
Natural Supplements to Get Rid of Love Handles
- Lentils: it contains Vitamin B1 and fiber which helps to boost your metabolic rate on how to get rid of love handles and fat.
- Chia seeds: They contain protein and can help to get rid of body fat.
- Quinoa: It is very rich in protein and can help get rid of love handles.
- Chickpeas: They are also rich in protein and can help lose weight
- Avocado: Avocados are high in fiber with numerous health benefits.
- Green peas: They are rich in protein. They help to love handles and fat when you add them to your meal.
- Pumpkin seeds: They are rich in fiber and protein and great for muscle build-up. They help to get rid of fat when you add to your meal.
- Tiger nuts: They are rich in proteins and carbohydrates, this help to get rid of side fat and lose love handles fast.
Having to deal with stubborn side fats (love handles) around your waist could be frustrating. Everything boils down to your diet, your workout routine and your lifestyle. All of these should aim at contributing to an overall body fat reduction.
Now that you are aware of diets and exercises on how to get rid of love handles fast and naturally. Ensure you take the necessary actions and be committed to it while you watch your love handles and fat disappear in a few weeks.
If you have any questions or contributions on easy ways leave them in the comment box below. And don’t forget to share this post with friends.