Love handles can be the hardest to get rid of. However, if you perform the correct mix of exercises combined with a balanced diet, you will be able to get rid of this extra fat stored on your sides. Our professionals have designed a complete workout that would not only help you to get rid of love handles but would also strengthen your core and improve your overall fitness level.
This workout is focused on how to get rid of love handles for women, consisting of some of the most effective exercises that could be easily done at home with a lot of equipment.
For this exercise, you’ll need: Exercise Mat
One of the nice things about this workout is the absence of any equipment and you just require your body and motivation. This exercise will also help you to lose belly fat. The way to do cross-body crunch is illustrated below:
How To Do Cross-Body Crunch:
- With your back knees bent, back straight and resting feet, position yourself on the exercise mat or the floor.
- Both of your hands must be underneath your head.
- Now raise your shoulders by moving your torso in the upward direction.
- The starting position is this: Raise your knees upwards. This has to form a right angle with your thighs and floor and keep your calves parallel to the floor.
- Paddle with your legs such that you are paddling a bicycle.
- Now we get into the final position. Exhale, now bring your left elbow towards your right knee and following this, right elbow towards the left knee
- After this, return to your actual position.
- Now do the crunch on the other side.
Repeat the aforementioned steps and perform 2 sets of 10 repetitions each.
Knee Drop Exercise
This exercise works out the obliques, as mentioned before and with this, the body makes sure that it is getting stabilized. In addition to this, the movement gets improved and the core area gets supported. You have a healthy back as a result too. Thus, this is one of the most effective exercises for love handles.
How To Perform Knee Drop Exercise:
- First of all, you have to lie on your back. Make sure that your arms are extended towards either side. In addition to this, the knees must be making a 90-degree angle.
- Then, with your back pressed against either the exercise mat or on the floor, move your knees to one side and do this until the lower leg or the bottom area of your leg began touching the ground.
- Now get your legs in the original position and still the legs must be at 90-degree angle.
Perform 2 sets of 10 repetitions each.
Side Plank Dip
The side plank dip is considered to be one of the best exercises when you want to achieve all in one package and that is to get the muscle tone, strength, stability as well as getting an athletic look overall. It helps one to make sure that one of the weakest muscle sis at work and that muscle’s name is the quadratuslumborum muscle.
How to Do Side Plank Dip
- First of all, keep your heels stacked and start with a side elbow plank on your left side.
- Now take in your breath and lower your pelvis to the floor and this way your right hip would be in the air and above the floor.
- Take out the breath after which you are supposed to press up through your waist. Get back in a side plank position. Finally, to make your shoulder get into a stable condition, pull down your right shoulder blade.
- This entire process with these three bullets makes one rep. Now you can consider increasing the seconds of you holding each plank and this would increase the vitality of this exercise and reap even more benefits.
Do 2 sets of 10 repetitions each per side.
Russian Twist Workout
This exercise is centered on working out the abdominal muscle to melt extra fat stored around your waist and this is done by making sure that the abdomen is incorporated. When it comes down to “how to get rid of love handles”, Russian twist is considered as one of the most effective exercises.
How To Do Russian Twist Exercise
- The first thing that you have to do is to lie on the floor or exercise mat. At this point, two things are important. One is to make sure you don’t move the feet. This can be done by placing them beneath something that never let your feet go out of position or by asking someone to hold them. Secondly, you have to bend your legs at your knees.
- Following this, carve out a V shape from your body with your thighs. The arms must be in extension in a perpendicular position and hands must be clasped together.
- This entire process before is the beginning of the position from where you would start.
- Now, while you are breathing out, twist the torso to your right side. This would lead to your arms becoming parallel with the floor.
- Now when you breathe out, you have to do that after you have, for one second held the contraction and when you have to get back to the original position. Afterward, do the same thing with your right side.
You may now repeat and boast that you are done with one repetition. Perform 2 sets of 10 repetitions each.
This exercise is also known as squat thrust which is an exercise aimed at making sure that the entire body works. It is a sort of exercise that is employed for strength training and is regarded as a form of aerobic workout.
How To Do Burpees Exercise:
Many of the people refer to the way a basic burpees movement is carried out as “four-count burpee”. This is because it technically involves only four, simple and easy to follow steps. Below are the steps are given for burpees. Make sure that you count the starting position as not one included in the four points.
- Stand and aim to perform the exercise!
- Now, by making sure that your hands are on the ground, adjust your body in a position as if you are doing a squat.
- Afterward, keep your arms in an extended position. Also, simultaneously kick back your feet and assume them in a position of a plank.
- Now, at once get back to the position of the squat and return your feet in that position.
- Now, get up from that position and stand straight.
This is one set. Do 2 sets of 10 repetitions.
4-Point Balance Exercise
This exercise is aimed at strengthening the muscles, helping one maximize and improve their balance and flexibility as well as develop endurance which in turn helps to melt your love handles.
How To Do 4-Point Balance
- The number first step that you have to take is to get hold of a BOSU.
- When you arrange it, place your hands as well as knees on a BOSU.
- Now, give an extension to the left arm of yours and this has to point forward. Following this, take your right leg behind yourself and extend it backward. This must be done so that a straight line could be formed starting from your fingers to the toes.
- Stay in this position for as much as 10 to 15 seconds. Now bring your leg and arm in the same position with which you started. At this point, you may boast of finishing off with one repetition.
You may also take a rest for about five seconds before doing the same. This time with your other arm and the other leg. Now you can opt for repeating and alternating between 10 repetitions for 2 sets. A good thing is if you squeeze your glutes as well as pull in your navel in your spine each time you extend a leg.
This exercise seems technical but it is not contrary to what its name suggests! This exercise proves excellent while you are trying to train your obliques abdominal muscles and to melt love handles for a perfectly toned body.
How To Do Dumbbell Oblique Crunches:
- First of all, stand up straight and make sure that your feet are at least shoulder-width apart from each other.
- Now take one dumbbell in your left hand and the palm of your hand must be in the inside position.
- Keeping your back perfectly straight, now bend to the left and reach as far as you can, after which you are supposed to get back to from where you started.
- Do as many repetitions as you want.
- Now you can change your weight and practice the exercise with another hand.
Do 2 sets of 10 repetitions each.
Windshield Wipers Exercise
This exercise makes use of the primary and secondary muscles. The primary muscles that get engaged are the abs while the secondary muscles that get engaged with the exercise are the obliques and lower back. This makes it one of the most effective workouts to get rid of love handles.
How To Perform The Exercise
- For executing this exercise, you first need to lie on your back.
- The arms must be straightened out to their sides and while in the same position of lying on your back, you have to lift your legs. This is followed by bending your knees so that they make a ninety-degree angle.
- Now, very carefully and making sure that your legs don’t touch the floor or get anywhere near it, rotate your hips to one side.
- After this, lift your legs up and then get back to the position from where you originally started.
- Now, repeat the process of hip rotation but this time at your opposite side. This is where your one rep is complete. Now you can do as many reps as you want.
One way to do this exercise effectively is that you must make sure your body is in a T shape. This would be done if your back is flat on the floor or exercise mat, and your core is with the exercise. You also need to keep your abs tighter. When you carry out the hip rotation, make sure to breathe out as well as making sure that your entire exercise procedure is slow and gradual, in a peaceful manner. Perform 2 sets of 10 repetitions each.
This was a complete guide on how to get rid of love handles for women. Perform this complete workout 2-3 times a week for the most effective results.