We endearingly refer to them as love handles. Or maybe you prefer to call it your muffin top. Either way, excess fat sitting on the sides of the torso is tough to lose.
You have to cross-train your core like you cross-train the rest of your body,” says celebrity trainer Kira Stokes. Of all the waist-whittling exercises out there, ones that target your oblique muscles will zero in on this area.
A general rule to keep in mind: Any move where you’re reaching to the side works your obliques.
But incorporating ones that also hit your upper and lower abs will more effectively sculpt and slim your entire middle section. “Your core works as one complete unit,” Stokes reminds us.
Here, she shares her favorite exercises for getting rid of the extra padding around your middle.
Want to lose your love handles and build your belly? So quickly discover the 4 exercises that will help you get results quickly.
1.Side Plank Crunch
Start on your right elbow, your right foot slightly in front of your left. Keep your core tightened throughouts. Pull the right knee in towards chest and crunch your left elbow toward it. Then bring back out to side plank position.
● Number of sets: 3● Number of reps: 10-12 reps
Do this exercise regularly, thus transforming your body and improving your physical health. At first, this exercise will tired you, but you will quickly get the necessary fitness condition.
Follow the instructions given in the picture and perform correctly to achieve effective end-results.
● Number of sets: 1● Number of reps: 20
3- Russian twist
Get a medicine ball, weight plate or a dumbbell and sit on the ground and raise the feet slightly above the ground. Hold the load straight in front of you and keep the spine rigid. The torso is supposed to be around 45 degrees from the ground. Twist the torso in an explosive manner as much as you can to the left and then to the right.
● Number of sets: 4● Number of reps: 15 on both sides
Lie flat on the ground, abs pulled in tight to your spine, back flat on the floor. Lift legs off the floor and into a tabletop position. Squeeze the ball between legs, engaging the inner thigh muscles and lower abs the entire time. Drop your knees over to the right—slowly—keeping abs pulled in tight and lower back flat. Exhale and pull to center, then inhale as you drop them down the other way.
“You want to keep them tucked in, knees aligned over your hips,” says Stokes. You’ll also get an awesome lower back stretch. Holding the ball tight will ensure you keep your legs together throughout the movement.
● Number of sets: 3● Number of reps: 8-10 reps each side
5- Dumbbell Side Bend
The lateral bend of the torso – also called the dumbbell side bend – allows you to work the obliques in depth.
1 accessory is required: a dumbbell. It’s up to you to choose its weight.
If you are a beginner, take it easy and bet on a 1kg or 1.5kg dumbbell.
● Number of sets: 2● Number of reps: 18-20 on each side