Although they're humorously named "love handles," for most people, love handles are not something to keep, but something to lose. Named for the extra fat deposits that rest around the sides of your abdomen and above your hipbones, love handles are a form of abdominal fat that can have adverse effects on your health. For example, visceral fat raises unhealthy cholesterol levels and causes hormonal spikes that can lead to health problems like heart disease. To lose weight from these areas, you must engage in a fat-burning plan that helps you lose weight all over your body.
Step 1
Perform cardiovascular exercise five times a week for at least 30 minutes. Exercises like brisk walking, jogging, using an elliptical machine or taking an exercise class are recommended. While you can't pick where your body will burn fat from, getting your heart pumping and burning calories can help to create a calorie deficit that leads to fat loss. The good news is that visceral fat typically is one of the first areas where you lose weight.
Step 2
Incorporate side kicks into your workout routine to tone the area right above the hips. To perform, put all your weight on your right leg, and lean slightly to the side to lift your partially bent left leg in the air. Before the leg is at hip height, extend it by kicking your foot and lower leg forward. Lower the leg to the ground and repeat 10 times, then repeat to kick the right side. Perform three sets on each side.
Step 3
Tone your oblique muscles using a tennis ball twist. Lie on your back with your feet flat on the floor and a tennis ball in both hands. Lift your head and shoulders off the ground, reaching the tennis ball to the outside of your left thigh, then twist again to place the tennis ball on the outside of your right thigh. Lower to the ground and repeat 10 times. Rest for 30 seconds, then repeat the exercise starting on your right leg. Perform four sets.
Step 4
Target your hips and love handles with the roll and curl exercise. Start in a pushup/plank position with your lower legs resting on a stability ball. Contract your hip flexors and abdominal muscles to bring your legs in toward the right side of your chest. Try to keep your back as straight as possible. Straighten the legs, then pull them in to your left side. Repeat the exercise by alternating sides 10 times on each side.
Tips and Warnings
- For a calmer way to lose those love handles, London's "The Guardian" recommends practicing tai chi, a martial art that focuses on slow, controlled movements that come from the waist.
- While it can be tempting to exercise your abdominal muscles every day in hopes of toning away your love handles, working the oblique muscles too much can have adverse effects, including muscle strain. Instead, train them every other day to avoid injury.
Things You'll Need
- Tennis ball
- Stability ball
References
- "Fitness" magazine: Lose Your Love Handles in 3 Moves
- "The Guardian"; How to...Lose Your Love Handles; Peta Bee; June 2006
- Cleveland Clinic Health: How 'Love Handles' Are Linked to Heart Disease
- "Scientific American"; Why Does Fat Deposit on the Hips and Thighs of Women; Patrick J. Bird; May 2006
- "Shape" magazine: Slimmer Hips in 3 Moves
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