Last updated on October 17, 2020
Hey, are you aware Love handles are the deposits of excess fats at a person’s waistline or the skin extend out from the hips. Its nothing seems to get rid of love handles from your side. It’s time to change your daily routine with the best exercises for love handles to get rid of them.
Love handles are a very specific group of abdominal muscles. You must precisely target them to come out of it. Love handles can more pronounce when you wear tight clothes. But the tight clothes are not a reason for the love handles, it’s because of excess fats in your body.
Causes for Love Handles
The main cause of love handles is fats retention in your body.
When your body takes too many calories and you are not trying to burn as much as your consuming, it causes fat cell accumulation. These fat cells accumulate anywhere in the body, especially around your waist, lower back, abdominal areas, and hips.
Factors for love handles formation:
- Lack of physical activities.
- Consumption of high-calorie foods, sugar, etc.
- Lack of sleep.
Risks of Love Handles
Love Handles are not dangerous, but they indicate risk factors for chronic illnesses. These includes:
- Hypertension (High Blood Pressure)
- High Cholesterol
- Type 2 Diabetes
- Liver Diseases
- Sleep Apnea
- Heart Diseases
- Breathing Issues
Follow below The 6 Best Exercises for Love Handles
Suggests you do these exercises once a week. Stick to a planned and healthy diet. Avoid more consumption of calorie food than you are burning. Try the combination of cardiovascular exercises with weightlifting for optimal results. These are some exercises that target the belly, hip, and abs regions.
1) WoodChoppers (Total 20 Reps on each side)
Stand with your feet shoulder-width apart with a slight bend in your arms. Hold the ball over your right shoulder and keep your eyes on the ball. Swing the ball down and across the body until it reaches the opposite thigh. Allow your feet and knees can rotate slightly.
Do 20 reps and next work your left side shoulder for 20 reps.
2) Side Planks For Both Men and Women
Lie on your side, resting on your forearm. Keeps your leg straight, feet at a 90-degree angle.
Push your body weight off the floor, contracting your trunk muscles, until you have created a straight line between shoulder and hip. Hold this position for at least 15 seconds.
Slowly lower your hips and return to the starting position. Breathe properly while doing exercise.
Note: Common mistakes must not do that holding your elbow not perpendicular to the ground and loading the weight of your body on your shoulder and arm.
3) Bicycle Crunches
Lie flat with your back pressed to the ground on the floor. Put your hands behind your head and knees bent. Lift your shoulders and head off the ground, keeping your knees bent, but be sure not to pull on your neck and so that your shins are parallel to the ground.
Straighten your right leg 45-degree angle to the ground while turning your upper body so that your right elbow moves toward your left knee. Make sure about the movement of both the rib cage and elbows, instead of not just your elbows.
Do 3 sets of 20 reps and switch sides. Now do the same method on the other side to complete the 3 sets of 20 reps.
4) Mountain Climber
Starts with hands resting on the floor, left leg fully extended and right leg bent forward. With a jump, switch the position of your legs, bringing the left knee toward your chest. With another jump, return to the starting position.
Do 3 sets of 20 reps for good results. Run your knees in and out as far and as fast you can. Make sure your hips down.
Start by lying flat on your back with knees bent, arms at your sides, and palms flat against the floor. Lift your butt slowly and lower back off the floor to create a straight line from knees to shoulders.
Try to squeeze your glutes together up to 30 seconds or until you feel abs and glutes sagging. Release your muscles slowly and lower your back down to the ground. Do 10 reps.
For faster results, you can try lifting one foot off the floor as you lift your hips. Switch which leg you lift with 10 repetitions.
6) Russian Twists
Start your butt on the ground with a seated position on the floor, keeping feet flat on the floor and knees bent. Lean your torso back about a 45-degree angle to the floor by tightening your abdomen. Claps your hands together, if you’re not using a weight. Hold it in your hands just above the abdomen, if you’re using a weight.
Lift your feet off the ground with knees bent. So that it helps you to balance on your butt. Twist torso to the right, bringing your weight or clasped hands to the right side of your body. Next twist to the left, touching your hands or weight to the left side of your body. Do 30 seconds to a minute.
Author – Akshay Ankush ( Digital Marketer)