The bulge many of us find above our pants has many names, including love handles, muffin top and spare tire. The best exercises to target this area are going to have a cardiovascular element to burn fat and a core strengthening element to tighten and tone the muscles. The muscle group you want to target is the obliques, which form a corset around the abdomen and allow for spinal rotation. Please consult with your physician before starting any exercise program.
Bicycle Crunch
Lay on your back, knees stacked over hips, with your knees bent at a 90-degree angle. Whenever your legs are in the air in this fashion, be sure to keep your back pressed flat against your mat. Cross your arms over your chest and point your chin toward your chest to keep from straining your neck. Bring your shoulder blades off the ground into a crunch. Begin the move by straightening your left leg and bringing right leg toward your chest. Simultaneously bring your left shoulder toward your right leg. Return to starting position and repeat on the other side. Do three sets of 10 repetitions on each side.
Winshield Wiper
Lay on your back with your legs straight up in the air. Take a deep breath in and tighten your core. Exhale as you rotate your legs to the right side. When you feel tension in your obliques, inhale and bring your legs back to the middle. Exhale and repeat on the left side. In addition to the work on your obliques, this exercise will also stretch and strengthen the lower back. Do two sets of 10 reps on each side.
Russian Twist
Sit on the floor with your knees bent, heels on the ground and toes pointed in the air. Lean back to engage the abdominals. Exhale and twist as far as you can to the right side. Inhale and return to the middle. Exhale to repeat on the left side. Do three sets of 10 reps on each side. This exercise can be made more advanced by holding some type of weight, such as a dumbbell or medicine ball.
Stability Ball Rotation
Lay with your head, neck and shoulders supported by a stability ball and your knees at 90 degrees. Your hips should not dip throughout the exercise, and your abs should stay tight. Once you feel comfortable on the ball in this position, take your arms straight up above your chest. Exhale as you rotate your upper body to the right side, while keeping your lower body stable. Inhale as you return to the middle and exhale while you repeat on your left side. Do two sets of 10 reps on each side.
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