Whether you call them love handles or a muffin top, those fat rolls at your sides can create bulk under clothes and may make you feel self conscious. While weight loss is essential to lose belly fat, targeted toning exercises can help to strengthen your oblique muscles and create waist definition.
Cardiovascular Exercise
Love handles are fat deposits, and toning exercises won't burn fat. Increase your cardiovascular exercise to get rid of belly fat and slim down those sides. You can opt to walk, jog, or bike outside, or use a treadmill, exercise bike or elliptical trainer at the gym. Aim for at least two and 1/2 hours of moderate intensity cardiovascular exercise a week, as recommended by the Centers for Disease Control. More exercise or more intense cardio exercise may be helpful if you have pounds to lose, rather than just a bit extra around the middle.
Dumbbell Bends
Dumbbell bends or oblique flexion exercises work the muscles along the sides of your waistline, the obliques. Choose a medium to heavy dumbbell for this exercise, depending upon your fitness level. Stand with feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with palms facing inward. Keeping your hips still and stable, slide the dumbbell in your right hand as far down your right thigh as you are able, then return to standing slowly and with control. Repeat for 15 reps on each side.
Oblique Crunches
Crunches are an ideal exercise to work your core muscles, including the obliques. You can do crunches on the floor or add intensity by using a stability ball. Resting with your back on the floor or a stability ball, crunch upward with one arm folded behind your head and the other extended. Reach your right arm across your body and past your left knee. Lower and repeat as desired, then switch sides.
Abdominal Press
Lay on your back on a carpeted floor or mat with your knees bent. Bring your right knee up and across your body, while applying resistance with your left hand. Hold for three breaths and repeat. Vary this exercise by using your right hand to push your right knee toward the center of your body. Again hold for three breaths and repeat as desired before switching sides.
Member Comments