Love handles are the area of fat between your hips and waistline. Three muscles -- called the external oblique, internal oblique and transverse abdominis -- lie beneath any fat that may have accumulated there. While there are plenty exercises to work this area, a few will isolate the obliques and assist you in banishing those love handles.
Stability Ball Lateral Abdominal Flexion
Lie sideways over the center of a stability ball. With both legs extended, position your feet in a heel-to-toe manner against a wall. Place both hands behind your head and contract the abdominals. Crunch up sideways as far as possible without bending your knees or twisting the torso. Pause and return to the starting position.
Seated Oblique Crunch
Sit on the floor with your legs spread. Place your hands behind your head with your elbows wide. Contract the muscles of the abdomen and retract the shoulder blades. Without letting your knees bend or twisting the torso, laterally flex the upper body over to one side as if you're going to touch the elbow to the floor. Pause and return to the starting position before flexing to the opposite side.
Cable Torso Twist
To perform this exercise, position the handle of a cable machine between your chest and shoulders. Grab the handle and step away from the machine to ensure you have enough tension on the cable to maintain a full range of motion during execution. Turn your body to stand with your side to the cable machine. Hold the handle with both hands and extend your arms so that they are parallel to the floor. Soften your knees by slightly bending them, and contract your stomach muscles. Keeping your arms straight and parallel to the floor, fix your hips as you twist from the torso to pull your arms to the opposite side of your body. Pause and return to the starting position.
Cable Overhead Oblique Crunch
Position the pulley of a cable machine at the highest position and attach a basic handle. Holding the handle with both hands, step away from the machine and position your body sideways from the cable machine. With your feet hip-width apart, slightly bend both knees and contract the core. Still gripping the handle with both hands, extend both arms overhead. Without allowing the legs to further bend or straighten, laterally flex at the hips away from the cable machine. You should feel a crunching sensation on the side furthest from the cable machine, and a stretching sensation on the opposite side. Pause and return to your starting position with control.
References
- "101 Workouts for Women"; Muscle & Fitness Hers Magazine; 2007
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- American Council on Exercise: Standing Cable Rotation
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