Many people are self-conscious about the extra weight that they carry at the sides of their waist, commonly referred to as love handles. Getting rid of those extra pounds can be difficult, but by choosing exercises that target the oblique muscles, which are located on either side of the abdominals, you can begin to reduce the appearance of your love handles. Results may take time, however, so be sure to include these exercises as a part of your regular workout routine.
Stability Ball Twist
The stability ball twist is an effective exercise for beginners who wish to get rid of their love handles. It focuses on the oblique muscles, and requires the use of a stability ball and medicine ball, which can both be purchased at sporting good stores or mass merchandisers. Begin by lying back on the stability ball with your feet flat on the floor, and hold the medicine ball at chest level with extended arms. Making sure to keep your butt on the stability ball, turn your torso to the left until you are facing the wall. Slowly return to center and repeat the motion on the opposite side. Continue alternating sides as you work up to doing three sets of 10 repetitions.
Stability Ball Prone Walkout
The stability ball prone walkout helps get rid of love handles by targeting the oblique muscles as well as the rectus abdominus and transverse abdominus muscles. Begin by lying face down on a stability ball with your hands and feet on the floor shoulder and hip width apart, and tighten your core muscles so you can walk yourself forward. Your feet should come off the floor as you continue to walk out until your knees or thighs are on top of the ball. Maintain the position for approximately 10 seconds and slowly walk yourself back to the starting position. As you become more comfortable with the exercise, you may walk yourself forward until your feet reach the top of the ball. Begin with five reps and work your way up to 10 as your oblique muscles become stronger.
Roll And Curl
For intermediate exercisers who want to target their oblique muscles and diminish the appearance of their love handles, consider the roll and curl exercise. Begin a push-up position with your hands on the floor shoulder width apart and the tops of your feet resting on a stability ball. Contract your abdominal muscles and glutes, and begin to bend your knees so you can roll the stability ball up toward the right side your of your chest. Push legs back out to starting position and repeat the motion on the left side. As you become more comfortable with the exercise, aim for three sets of 10 repetitions, alternating sides as you go.
Standing Lift
The standing lift, also known as the hay bailer, is an advanced exercise for toning the oblique muscles and whittling away your love handles. It works other abdominal muscles as well, including the rectus abdominus and transverse abdominus, and requires the use of a medicine ball. Begin by assuming a spilt-stance position with your left foot slightly forward and hold the ball close to your body with both hands. Use your arms to rotate the medicine ball to the right, but do not turn your torso as you move. You should move the ball to a low position at your side and maintain the pose for a moment before returning to the starting position. Repeat the exercise moving to the left, but make sure to place your right foot forward before you perform the movement. Aim for three sets of five to 10 repetitions during each workout.
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