Love handles have no purpose other than to widen your waistline. These unsightly bulges are made solely of fat, which means they do not have to be a permanent fixture around your middle. The fastest way to reduce your pant size is to combine a healthy diet with cardio and oblique-targeting exercises.
Cardio
Cardiovascular exercise is the best way to lose excess body fat fast. There are several different modes of cardio exercise, but the most effective are those that require large muscle movements to complete, such as swimming, jogging, rowing and brisk walking. The American College of Sports Medicine recommends 20 to 60 minutes of cardio, three to five days a week, at a moderate-to-vigorous intensity.
Fingers-to-Heel
The fingers-to-heel exercise engages all of the ab muscles, specifically the obliques. Begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms straight along your sides. Lift your head and shoulders off of the floor and lean to the right so that the fingers of your right hand touch your right heel. This movement should create a "crunch" on your side. Immediately perform the movement on your left side; that's one repetition. Perform three sets of 15 to 25 repetitions.
Bicycle Crunches
The bicycle crunch is a great overall ab move. Lie on your back with your hands clasped behind your head. Bend your left knee and extend your right leg to a 45-degree angel with the floor. Slowly perform an abdominal crunch by bending your right knee and bringing it toward your left elbow. Repeat the movement with your right elbow and left knee; this is one repetition. Perform three sets of 15 to 25 repetitions.
Hanging Oblique Knee Raise
The hanging oblique knee raise targets the transverse abdomen as well as the obliques. Hang from a pull-up bar with your legs together and slightly bent. Contract your core and slowly lift your knees up to one side as high as you can, then, with control, lower them back down. Repeat the movement on the other side; this is one repetition. It is important to perform this exercise in a controlled manner, and to rely heavily on the abdomen rather than using your legs for momentum. Perform three sets of 10 to 15 repetitions.
Side Oblique Crunch
The side oblique crunch is a great waist-trimming exercise. Begin by lying on your right side with your legs stacked and knees bent. Place your left hand behind your head and allow your right arm to remain relaxed at your side. Lift your left shoulder and head off the ground to "crunch" your left oblique. After completing the desired repetitions, switch and perform the exercise on your other side. Complete three sets of 15 to 20 repetitions per side.
Side Bridge
The side bridge is a static exercise that helps to strengthen the obliques and stabilize the spine. Begin by lying on your right side, with your right elbow and forearm supporting your upper body and your legs and feet stacked. Stabilize your core and raise your body so that your weight is supported on your right elbow and the side of your right foot. Keep your hips up and your body in a straight line. Hold this position for 15 to 20 seconds, then lower back to the floor. Repeat the exercise on the left side. Complete a total of three sets on each side. As you progress, increase the time in which you hold the pose. If this method is too difficult for your fitness level, begin by supporting yourself on your knees rather than your feet.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; Lawrence E. Armstrong, Ph.D., FACSM, et al.; 2006
- Shape Fit: Fingers to Heel Oblique Touchers
- Bodybuilding.com: Side Bridge
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