For many people excess weight can accumulate on your belly and the sides of your hips, more commonly known as love handles. This excess weight can be a result of a lack of physical activity, poor diet or a genetic predisposition to weight gain. Using high-intensity interval training coupled with strength training exercises you will be able to shed excess weight and tone these problem areas.
High-Intensity Interval Training
High intensity interval training, or HIIT, is a form of cardiovascular exercise that works to burn calories, fat and increase your metabolism. Unlike traditional cardiovascular exercise where you work at a steady pace for extended periods of time, during HIIT you alternate fast and slow intervals for a shorter period of time. Select a cardio activity such as running, jumping rope or cycling that can be performed at a very fast pace and a slow or resting pace. Pick a time frame for each interval between 30 seconds and 120 seconds. Perform the slow or resting interval at a pace that requires minimal effort, then perform the high-intensity interval at a pace that uses most of your energy and repeat for a total of 15 to 25 minutes.
Belly Exercises
Exercises for your belly can be done two to four times a week to strengthen your abdominal muscles and tone your belly.
The standard crunch targets the rectus abdominis muscle group. Sit on the floor, bend your knees, keep your feet flat on the floor, lay down and place your hands behind your head, use your stomach muscles to lift your shoulder blades off the floor, hold for one second, slowly lower back down and repeat for 10 to 15 repetitions.
Flutter kicks are done lying on your back with your body in a straight line. Lift your feet 3 to 6 inches from the floor, place your hands on the ground at your sides, lift your head off the floor, alternate lifting one leg 6 inches higher than the other in a fluttering motion and repeat for 15 repetitions.
Love Handle Exercises
The love handles can be toned with exercises that target the oblique muscles on the sides of your belly.
The bicycle crunch targets your transverse abs. Start in the crunch position on your back, lift your feet slightly off the floor, alternate touching your opposite elbow to your opposite knee and repeat for 10 to 15 repetitions.
The fingers to heels exercise also helps to target your love handles. Start on the floor in the crunch position, place your hands at your sides about 3 inches off the floor, use your stomach muscles to lift your shoulders off the floor, reach for your right heel with your right hand, do 10 to 15 repetitions and repeat on the left side.
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