Lose your Love Handles Workout
Love handles, those pinchable rolls of fat that sprout from the waistline, are one
part of the body we love to hate. Even "six-pack" abs don't look their best with
handles attached. So what's the deal with this extra jelly that clings stubbornly,
frustratingly around your belly? Is there any way to get a handle on those handles?
Absolutely. And the approach is twofold: Burn off body fat, build muscle.
While you can't spot reduce your love handles away -- that is, selectively melt
away the fat from around your stomach -- toning up your middle muscles will definitely
give them a tighter, flatter, firmer appearance. And when you lose weight overall,
you're bound to downsize your waistline. Love handles generally begin disappearing
on men when they reach a body composition of 12 percent body fat; on women, it starts
to happen when they reach 20 percent body fat.
To lose weight, combine a sensible diet with four to six moderately intense, fat
burning workouts a week. Cardiovascular activities like belly dancing, kick boxing,
martial arts, race walking, mountain biking and rowing not only do a great job of
incinerating calories, they also place a great deal of emphasis on your obliques
and rectus abdominals, the muscles that reside underneath that spare tire.
To put some muscle in your midriff, try the Lose Your Love Handles Workout. Done
two to three times a week on a consistent basis, it will sculpt and chisel your
middle to perfection. These exercises will firm and tighten your waistline without
adding bulk. They'll also help you stand up straighter and reduce back pain. You'll
get best results if you combine this routine with full-body strength training, calorie-burning
cardio activity and a sensible diet. You should begin to see a difference in the
way your middle works after about 6 weeks of regular training. And you'll feel stronger
even sooner than that!
Beginner: Tai Chi Sweep
Stand tall with your feet wide, your abs pulled tightly inward, and bend your knees
a few inches. Bend your elbows up and in front of you so that they are at waist
height and both of your palms are facing toward the right. Pull your abs tightly
inward.
Keeping your abs pulled inward and the rest of your body rigid, twist to the right
and sweep your arms as far across your body pushing the energy, or "chi," as you
go.
Immediately turn your palms toward the left and, by twisting from the waist, sweep
your arms to the left. Continue alternating twists left and right.
Intermediate: Crossover Twist
Stand tall with your feet hip width apart with your elbows bent and your hands behind
your ears. Pull your abs in tight.
Lift your right knee as you twist from the waist to bring your left elbow toward
it. (Depending on your balance and flexibility you may or may not be able to touch
your elbow to your knee.) Hold a moment and repeat with the opposite arm and leg.
Continue alternating until you've completed all reps.
Advanced: The Flamingo Flex
Stand tall with your feet hip width apart, your hands behind your head, elbows bent.
Bend your right knee and lift it up and out to the side so that both your hip and
knee are turned outward.
Slowly bend from the waist and lower your right elbow toward your knee. (Depending
on your balance and flexibility you may or may not be able to touch your elbow to
your knee.) Hold a moment at the bottom of the movement and then slowly return to
the start. Do all reps to the one side and then do an equal number of reps to the
left.
Beginner: Basic Russian Twist
Sit up tall on the edge of a sturdy chair with your toes on the floor, heels lifted.
Bend your elbows and place your hands behind your head without lacing your fingers
together. Pulling your abs inward, lean back a few inches from the hips.
Maintaining strong abs and a slight backwards lean, twist left and right from the
waist until you've completed all reps.
Intermediate: One Leg Russian Twist
Sit up tall on the edge of a sturdy chair with your right toe on the floor, heel
lifted and your left leg bent and held a few inches up off the floor in front of
you. Bend your elbows and place your hands behind your head without lacing your
fingers together. Pulling your abs inward, lean back a few inches from the hips.
Maintaining strong abs and a slight backward lean, twist your left elbow toward
your right knee and then return to the start. Hold a moment at the bottom of the
movement and then slowly return to the start. Do all reps to the one side and then
do an equal number of reps to the left.
Advanced: Russian Twist Balance
Sit up tall on the edge of a sturdy chair with your toes pointed and your knees
bent. Raise both feet off the floor a few inches. Bend your elbows and place your
hands behind your head without lacing your fingers together. Pulling your abs inward,
lean back a few inches from the hips.
Maintaining strong abs and a slight backward lean, twist left and right from the
waist until you've completed all reps.
Beginner: Side Bridge
Lie on your right side with your bent knees slightly forward of your body and your
feet tucked behind you. Bend your right elbow and rest your forearm along the floor
so that your right hand is out in front of you and place your left palm in front
of your chest for balance and support as needed. Pull your abs in tight.
Keeping your abs pulled strongly inward, lift your torso and hips off the floor
and hold for a slow count of 20. As you hold, concentrate on letting your abdominal
muscles do all of the work and keeping your neck, shoulders and lower back relaxed.
Slowly lower to the start, rest briefly, and repeat twice before switching to the
other side.