The term “love handles” is used to describe deposits of fat on the sides of your torso and typically over the abdominal oblique muscles. This fat may be caused by poor nutritional habits or your lack of activity. Whatever the cause, with a healthy diet and a regular exercise regime that specifically targets your oblique muscles, you may be able to reduce the fat, tighten up your abs and lose the handles.
Trunk Twist
The only equipment you need for this exercise is a 5-to-6 foot bar. Stand with your feet shoulder-width apart, rest the bar across the tops of your shoulders behind your head, grip the ends of it with your hands on top and your palms facing forward. While keeping your eyes looking straight ahead, breathe out and slowly twist your upper body to the right as far as possible. To get a maximum twist, pull the bar back with your right hand while pushing with your left. When you can't go any further, squeeze you abdominal muscles as hard as you can and hold the squeeze for five seconds. Relax your muscles, breathe in and return to the starting position. After five seconds, repeat in the opposite direction. Repeat from side to side for the desired number of times.
Medicine Ball Twist
To perform this exercise, lie flat on your back, bend your knees 90 degrees and keep your feet flat on the floor. Start by holding a medicine ball between your hands and stretch your arms straight back behind your head. Breathe out and raise the ball up and over your head as you contract your abdominal muscles. As you curl forward and lift your head and shoulder blades off the floor, twist your upper body to the right, move your knees to the left and take the ball down to the side or your right thigh. Breathe in, return to the starting position and repeat the twist to the other side. Concentrate on keeping your head up, only lifting your shoulder blades a few inches off the floor and squeezing your abdominal muscles.
Stability Ball Twist
In addition to a stability ball, you will also need a medicine ball for this exercise. Start by holding a medicine ball between your hands and lie back onto a stability ball. Position the stability ball so that you can feel it against your lower back and buttocks. With your feet flat on the floor and shoulder-width apart, extend your arms and raise the medicine ball straight over your chest. Slowly twist your upper torso to the right as far as you can while holding the medicine ball. Concentrate on keeping the stability ball in contact with your lower back and buttocks. Hold this position for five seconds and return to the starting position. Pause and repeat to the opposite side.
Medicine Ball Wood Chop
The key to this exercise is to stand tall and to keep your head, torso and hips facing forward throughout the exercise. While holding a medicine ball between your hands, stand with your legs straight and feet shoulder-width apart. Start by keeping your arms as straight as possible, breathe in and take the ball above and to the right of your head. From this position, breathe out and move the ball across your body to your left hip. Avoid bending or twisting at your waist and keep your feet planted throughout this movement. Return to the starting position and repeat for the desired number of times. Rest for one minute and continue by moving the ball from the left to right hip.
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