Excess fat on the body tends to pick up catchy nicknames when it appears in certain areas. Love handles are the overhangs of fat on the sides of the body. Although this accumulation is more prominent in men, women are not exempt. Not only can this fat cause feelings of self consciousness, but fat in the abdominal area can raise your disease risk. If you want to get rid of your love handles, you can do it right from the comfort of your home for free and without any onlookers.
Step 1
Reduce your intake of fattening foods. Any time you want to lose weight you must make sacrifices at the dinner table. Follow a diet that is high in fruits, vegetables, lean meats, whole grains and other nutrient-dense foods. Stay away from the processed meats, refined carbs and deep-fried foods.
Step 2
Perform cardio exercises to increase your caloric expenditure and burn the fat on your sides. Go for a run, walk briskly or jump rope for 45 to 60 minutes, four to five times a week. Incorporate your bicycle or treadmill into your cardio workout routine. Regardless of how you choose to do this, find a way to do something that will get your heart rate elevated and cause you to sweat.
Step 3
Lie on your back to do bicycle maneuvers. Lift your legs, bend your knees 90 degrees and hold your shins level to the floor, making an L shape. Place your hands on the sides of your head and lift your shoulders off the ground. Move your right elbow and left knee toward each other as you extend your right leg. Reverse the movement and bring your left elbow and right knee toward each other as you extend your left leg. Keep going back and forth in a smooth motion.
Step 4
Execute a set of twist crunches. Lie face up with your knees bent and feet flat on the floor. Place your hands on the sides of your head and lift your shoulders off the floor. Twist to your left side as you bring your right elbow toward your left knee. Lower yourself back down and repeat, but this time bring your left elbow toward your right knee. Continue going back and forth in an alternating pattern.
Step 5
Perform a set of cross-body mountain climbers. Lie on your stomach with your hands directly under your shoulders and your toes hip-width apart. Push yourself up, fully extend your arms and lift your hips to form a straight back. Lift your right foot off the floor and bring your right knee toward your left elbow. Hold for a second, extend your leg back out and place your foot on the floor. Lift your left foot and bring your left knee toward your right elbow. Place your foot back on the floor and repeat with your right foot again. Alternate back and forth with each foot.
Step 6
Lie face up on the floor to do windshield wipers. Place your hands out at your sides so your upper body forms a T shape and lift your legs up in the air with your feet parallel to the ceiling. Slowly lower your legs down to your right side and stop as soon as you feel your back coming off the floor. Lift your legs back up and lower them down to your left side the same way. Keep going back and forth in a smooth motion.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of each exercise. Work out three times a week on nonconsecutive days.
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