HomeAthletesTop 10 Exercises to Lose your Love Handles | Tackle & Transform!
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Top 10 Exercises to Lose your Love Handles | Tackle & Transform!

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“Love handles” is a colloquial term to describe the excessive fat that accumulates on the sides of the waist and lower back. They often hang over the top of pants or skirts and are particularly noticeable when someone wears tight-fitting clothes. They are named “love handles” due to the way they can be grasped or held onto, similar to the handlebars on a bike. Love handles are often a common area of concern for people trying to lose weight or tone their bodies. The love handles can be reduced through a combination of regular exercises, a healthy diet, and targeted workouts that focus on the core and oblique muscles.

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What causes love handles?

Image Source: HerZindagi

Love handles can be caused by a variety of factors, such as:

Poor dietary choices

Consuming processed foods and sugary beverages, contribute to weight gain and the accumulation of fat around the waistline. 

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A sedentary lifestyle

Lack of physical activities and hormonal changes can lead to increased fat storage around the midsection. Insufficient exercise slows down metabolism, making it easier for the body to store excess fat. 

Genetics

Some individuals may have a genetic predisposition to store fat around the waistline. This means that with a healthy lifestyle and regular exercise, they may be more prone to accumulating excess fat in that specific area. 

Inadequate sleep, age-related metabolic changes, and chronic stress further exacerbate love handles. It’s important to adopt a healthy lifestyle to help reduce and prevent the formation of love handles.

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Top 10 Exercises to Lose Your Love Handles

Here are some exercises to target your love handles.

Sr. No. Exercise to lose your love handles
1. Abdominal Scissors 
2. Plank
3. Mountain Climbers 
4. Side Planks
5. Russian Twists
6. Wood hopper
7. Side Crunches
8. Bicycle Crunches
9. Standing side bends
10. Running or Jogging

Abdominal scissors

Scissor Kicks - KreedOn
Image Source- Byrdie

To perform abdominal scissors follow these steps.

  • Lie on your back with your hands at your sides for back support.
  • Extend your legs straight before you.
  • Fold your legs over one another.
  • Keep your center drawn in and your lower back compressed onto the floor.q
  • Avoid letting your legs drop to the floor.
  • Continue alternating leg crossing motion for the desired number of repetitions or duration.
  • Focus on controlled and deliberate movements, breathe consistently, and keep up with appropriate positions all through the activity.

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Plank

Top 10 Exercises to Lose your Love Handles | KreedOn
Image Source: BarBend

To perform planks follow these steps.

  • Lie on your back with your hands at your sides for back help. 
  • Position your forearms on the ground with your elbows straightforwardly underneath your shoulders.
  • Put your toes on the floor, keeping them hip-width apart.
  • Activate your core by tightening your abs and gluteal muscles.
  • Lift your body off the ground, balancing on your lower arms and toes. 
  • Keep your body in a straight line from head to heels, avoiding any sagging or lifting of the hips.
  • Hold this position for a designated amount of time or as long as you can maintain proper form.
  • To finish, lower your body down to the beginning position. Breathe consistently all through the activity.

Also Read | Top 10 Types of Crunches to Strengthen your Core


Mountain climbers

Top 10 Exercises to Lose your Love Handles | KreedOn
Image Source: Runner’s World

To perform mountain climbers follow these bullet points.

  • Start in a plank position with your hands on the ground, directly under your shoulders.
  • Engage your core and keep your body in a straight line.
  • Lift your right foot off the ground and bring your right knee towards your chest.
  • Quickly switch and extend your right leg back while bringing your left knee towards your chest.
  • Keep changing your legs in a running movement, keeping a consistent speed.
  • Keep your back flat and your hips level throughout the exercise. Breathe consistently maintaining a proper form.
  • Gradually speed up and power up as you become more OK with the activity.

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Side planks

Top 10 Exercises to Lose your Love Handles | KreedOn
Image Source: Healthline

To perform side planks follow these bullet points.

  • Start by lying on your side with your legs extended and feet stacked.
  • Position your bottom elbow directly beneath your shoulder, forearm flat on the floor.
  • Engage your core muscles and lift your hips off the ground, creating a straight line from head to heels.
  • Maintain a neutral neck position by looking straight ahead or turning your gaze upward.
  • Hold the side plank position for a designated amount of time or as long as you can maintain proper form.
  • Lower your hips back to the cold earth and change sides to rehash the activity.

Russian Twists

Image Source: Women’s Health

To perform Russian twists follow these steps.

  • Begin by lying on your side with your legs expanded and feet stacked.
  • Lean back slowly while keeping your back straight, engaging your center.
  • Lift your feet off the ground while balancing on your glutes.
  • Fasten your hands together before your chest.
  • Twist your torso to one side, bringing your hands and elbows towards the ground.
  • Come back to the starting position and rotate in the opposite direction.
  • Keep exchanging turns from one side to another in a controlled movement.
  • Keep your core engaged, maintain proper form, breathe steadily, and focus on the rotation of your torso throughout the exercise.

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Woodchoppers

Image Source: Coach

To perform woodchoppers follow these steps.

  • Stand with feet shoulder-width separated, knees marginally twisted.
  • Hold a weight or medicine ball with both hands above one shoulder.
  • Squat down slightly and twist your torso, bringing the weight diagonally across your body towards the opposite hip.
  • Pivot back foot and engage core muscles.
  • Return to the starting position by reversing the motion.
  • Repeat on the other side, alternating the direction of the woodchop.
  • Maintain proper form, breathe consistently, and focus on engaging your core.

Side crunches

Image Source: Women’s Health

To perform side crunches follow these steps.

  • Position yourself on your side, aligning your legs on one another.
  • Place your hand behind your head or keep it extended alongside your body.
  • Engage your core and lift your upper body towards your hips, focusing on the oblique muscles.
  • Exhale as you crunch up and squeeze your side muscles.
  • Lower your upper body back down in a controlled manner.
  • Continue performing the exercise on one side for the desired number of repetitions.
  • Switch to the other side and repeat the exercise.
  • Maintain proper form, avoid pulling on your neck, and breathe steadily throughout the exercise.

Also Read | Benefits of Doing Plank Everyday

Bicycle crunches

How To Do Bicycle Crunches For Great Abs-Sculpting Benefits
Image Source: Women’s Health

To perform bicycle crunches follow these steps.

  • Lie on your back, bending your knees and placing your hands behind your head.
  • Lift your head, shoulders, and feet off the ground.
  • Bring your right elbow towards your left knee. Meanwhile, extend your right leg straight.
  • Alternate by bringing your left elbow towards your right knee while extending your left leg straight.
  • Continue the pedaling motion, alternating sides.
  • Engage your core and breathe steadily throughout the exercise.
  • Focus on twisting your torso and bringing your elbow and knee close together with each repetition.
  • Maintain proper form, avoid pulling on your neck during the movement and perform the exercise for the desired number of repetitions.

Standing side bends

Top 10 Exercises to Lose your Love Handles | KreedOn
Image Source: Dr Workout

To perform standing side bends follow these steps.

  • Stand with feet shoulder-width apart and arms relaxed at your sides.
  • Place your hand on your hip or reach it overhead.
  • Slowly bend your upper body to the side, keeping your back straight.
  • Feel the stretch on the opposite side of the bend.
  • Wait for a few seconds then return to the starting position.
  • Repeat on the other side, bending to the opposite direction.
  • Maintain control and breathe steadily throughout the exercise.

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Running or Jogging
Top 10 Exercises to Lose your Love Handles | KreedOn
Image Source: Adidas Runtastic

To practice running or jogging regularly you need to follow these steps.

  • Start by finding a suitable route or treadmill.
  • Wear comfortable, supportive shoes and appropriate workout attire.
  • Begin with a warm-up such as a brisk walk or dynamic stretches.
  • Start running or jogging at a comfortable pace, and maintain good posture with a lifted chest and relaxed shoulders.
  • Breathe steadily, inhaling through your nose and exhaling through your mouth.
  • Run or jog for the desired duration or distance. You can gradually increase intensity and distance over time.
  • Cool down with a slower pace or gentle walk to allow your heart rate to gradually return to normal.

Conclusion

In conclusion, losing love handles requires a comprehensive approach that includes both targeted exercises and a healthy lifestyle. It’s essential to consult with a healthcare professional or certified fitness trainer before starting a new exercise routine, especially if you have any pre-existing medical conditions or concerns. Combining these exercises with a balanced diet, regular physical activity, adequate sleep, and stress management can yield the best results in reducing love handles and achieving overall fitness and health goals.


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FAQ’s

What are love handles?

Love handles are the surplus fat that gathers around the waistline’s sides and back.

Why love handles are hard to get rid of?

Stubbornness in love handles can be attributed to elements such as genetics, hormone balance, diet, and overall body structure. Relying solely on exercises to target them might not yield desired results for everyone.

How do I get rid of love handles?

To get rid of Love Handles, do these exercises:
Side planks
Russian twists
Bicycle crunches
Side bends
Woodchoppers

Can walking reduce love handles?

Research indicates that brisk walking, just 20 minutes a day, totaling 2 1/2 hours a week, can reduce belly fat by approximately 1 inch in 4 weeks.

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