Excess fat can be found anywhere on the body, including the waist. Love handles, or the so-called "muffin top," are physical characteristics resulting from excess fat in the abdominal region. To lose weight on your waist, you must lose weight throughout the entire body. Aerobic exercise will assist with weight loss, however you can perform specific abdominal exercises as well.
Step 1
Lay supine on a mat holding a medicine ball overhead. Bend the knees and keep your feet flat on the mat. Bring the ball over your head until it is in front of your face. Keeping your arms straight, squeeze the abdominal muscles, exhale and lift the upper body off the mat. When you are in a seated position, twist your body towards the right, hold and then twist towards the left. Hold, return to the center and lower your body down to starting position.
Step 2
Perform figure eight exercises by starting in a supine position on a mat holding a medicine ball overhead in both hands. Sit up, bringing the ball in front of your chest. Squeeze the abdominal muscles and draw an imaginary figure eight. Twist the upper body left to right while performing this exercise.
Step 3
Perform a variation of Russian twists by lying supine, holding a medicine ball over the chest. Sit up, squeeze the abdominals and exhale. Bring the medicine ball to right side of the body and tap it on the floor. Repeat this movement on the left side of the body. Tap the ball to the floor a total of six times before returning to starting position and repeating the exercise.
Tips and Warnings
- The exercises can be performed using a dumbbell.
Things You'll Need
- Mat
- Medicine ball
References
- "The Complete Book of Abs"; Kurt Brungardt; 1998
- Fitness: 10-Minute Workout
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