Go for the love handles! We will explain to you which exercises you can use to melt the unwanted fat.
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How to get rid of love handles
Be it the jeans that have been pinching more and more in recent weeks or the desire for a slimmer silhouette – there are many reasons why you want to get rid of annoying love handles . One thing above all helps against the unwelcome lifebelt: exercise and a change in diet . We would like to tell you at this point that we can lose weight in one specific place on the body. But that’s not true because we can’t control where we lose fat.
Anyone who wants to lose weight should therefore consider that the more energy the body expends during training, the more calories it burns. And as soon as he has burned more than he took in – he goes to the fat deposits to get energy there. Strength training is ideal for increasing your body’s basal metabolic rate – i.e. the number of calories that the body burns when it is at rest .
With these 4 exercises, love handles melt away
We will show you which exercises you can use to lose fat, build muscle and thus get rid of the gold in your hips. The following exercises are aimed at the muscles in your core.
1. Side bends
Side bends are a great and easy exercise that not only trains your abs but also mobilizes your spine.
That’s how it’s done:
- Stand upright and hip-width apart. Engage your stomach by trying to pull your belly button towards your spine.
- Your arms hang loosely beside your body.
- Alternately bend your upper body to the right and left side. It moves like a clock pendulum, which only moves sideways, but not forwards or backwards.
15 reps per side, 3 sets
2. Side plank
This exercise requires full body tension and is effective for core and hip muscles.
That’s how it’s done:
- Lie sideways on your mat. Prop yourself up on your elbows, forearms pointing forward.
- The legs are parallel to each other. The head is in line with the spine.
- Lift the body off the floor, the bottom and the edges of the feet are firmly pressed into the floor.
- Your body should form a straight line. You can rest your other arm loosely on your hip.
Hold for about 30 seconds, do 3 passes, then switch sides.
3. Incline crunches
With the sweaty crunches, your lateral abdominal muscles are specifically strengthened.
That’s how it’s done:
- Lying on your back on your mat, place one leg up and bend the other 90 degrees over it.
- Her hands are clasped behind her neck. Now lift your body and bring your shoulders to the opposite knee rested on the other leg.
- Your shoulders should no longer touch the floor. Do the exercise in a controlled manner.
About 20 reps per side, 2 sets
4. Plank
When planking, you kill two birds with one stone. Because you not only train and strengthen your abdominal muscles very effectively, but also your entire body.
That’s how it’s done:
- With the “Brett” you are in the lying or plank position. Bring your forearms to the floor parallel to your body. The elbows are at the level of the shoulders.
- Now put your feet up and lift your body. Squeeze and tighten your stomach.
- Head, shoulders, back , buttocks and legs form a straight line. Avoid slouching.
Hold for 60 seconds, 3 reps
Repeat the exercises about three times a week and supplement your workout with cardio exercise such as jogging, brisk walking or swimming, which burns more calories.
