It seems to be a problem that most everyone, male and female, struggles with. In case you aren’t quite sure what I’m talking about, it is the most common nickname for the area above your hipbone where oftentimes excess fat is stored. So how to get rid of love handles? Well, it’s more than just fat-burning workouts. However, you need to also look at losing fat with diet changes to reduce your middle.
1. Fight them with food
Since having a high percentage of body fat is responsible for love handles, it stands to reason that one of the best ways to get rid of them is to take a look at your diet. One of the first things you should eliminate is addictive sugar. Thus, avoid manufactured foods and choose vegetables, fruits, nuts and lean protein like fish and chicken. Another trick to help you get rid of love handles is to make sure you are eating smaller meals throughout the day.
2. Add in Some Exercise
Once you get your diet under control, it’s time to address your exercise routine. Maybe you don’t currently have one, that’s alright. You are a clean slate, and we can get you set on the right path with the best way to workout in order to burn unwanted fat while at the same time building strength.
There are more efficient methods of working out that will help you reach your goals quicker. Your best option is burst training. Also known as interval training, burst training combines short, high-intensity bursts of exercise with slow, recovery phases. This is then repeated during an exercise session. The big difference is, you will be training at a higher intensity, thus getting rid of those love handles.
3. Shape your waistline with 5 efficient moves
Bird Dog Crunches
Sounds crazy, I know. But start this move on all fours. From there, simply extend your right arm out in front of you and your left leg out behind you. This part alone may challenge your balance! Once you feel stable enough to begin the next portion, work on bringing your leg and arm back in and trying to meet your elbow and knee together underneath you. Pause there for just a quick second before extending again and repeat for 10–15 reps. Obviously, after that make sure you do the other side as well.
Side Plank with Leg Raise
This is another amazing move that really targets your obliques. On a soft surface, lie down on your side, it doesn’t matter which side you start with because I’m sure you’ve figured it out by now, you’ll be doing it on the other side as well. Once on your side, stack your feet, knees, hips, and shoulders so that that you are in as straight of a line as possible. Next, prop yourself up on your elbow, maintaining a tight rigid posture as you do so.
This one is essentially a variation of a push-up. Starting in a push-up position, as you begin to lower yourself down, lift your right leg and bring your right knee to your right elbow. As you come up, bring your right leg back to the starting position and repeat the process on the left side. Try alternating sides for 10 reps and aim for about 3–4 sets.
Single-Leg Toe Touches
Start this one by lying on your back with your legs fully extended and your arms overhead. From there, lift your left leg straight into the air with your knee slightly bent and try to maintain this position throughout the move. While contracting your abdominal muscles, take your right arm and reach up to touch your left foot for a total of 10 reps. Switch sides for another 10 reps and try to complete a total of 3–4 sets per side.
Cross-Body Mountain Climber
Again, for this one you’re going to want to get into a push-up or plank position. Then just begin by raising your right knee toward your left elbow, lower, and then raise your left knee toward your right elbow. Begin slowly to practice and then try to move as quickly as you can. This is also a great move you can add to your burst training arsenal as well.