Love handles are annoying as well as unhealthy. Love handles are made up of subcutaneous abdominal tissue, which is the top layer of visible, pinchable fat. The deeper, visceral fat that surrounds organs gets most of the attention when it comes to elevated health risks. However, people with higher levels of visceral fat also tend to have love handles, and on their own love handles still raise risk for metabolic factors, such as high blood pressure and triglycerides, according to the American Heart Association journal "Circulation." Fortunately, you can whittle these handles from your waist with exercise.
Step 1
Perform cardiovascular exercise at least five days a week. This is, hands down, the best way to rid yourself of love handles because it is the most effective way to rid yourself of fat, advises Women Workout Routines. Tightening muscles under your layer of subcutaneous tissue will not get rid of the fat above it, agrees Ask The Trainer. Choose interval training for the best effect. With interval training, you alternate bouts of high- and low-intensity aerobic work. This can be done with walking or running or on an exercise machine such as an elliptical trainer. Enjoy a sport, such as stand up paddle surfing, that emphasizes the abdominal region while giving you a cardio workout at the same time if you're looking for a more adventuresome cardio workout. This sport is done by paddling in a lake, river or the ocean atop a large surfboard.
Step 2
Utilize a Bosu ball or a balance board whenever you do strength training workouts. These tools force you to use your core muscles even as you focus on other parts of your body. For example, you will work your abs, including the obliques, as you do squats or biceps curls atop the Bosu or board because these muscles are utilized in keeping the board's surface level.
Step 3
Utilize yoga or Pilates at least twice a week to strengthen and lengthen your oblique muscles at the same time. In contrast, exercises with free weights like side bends can bulk up muscle underneath your fat. This pushes the fat out and, when fat is not shed, creates even bigger love handles, advises Ask The Trainer. Try the side plank or revolved abdomen yoga pose.
Sit on your right hip with legs straight to begin the side plank. Have your left leg stacked atop your right leg. Put your right hand on the floor under your shoulder. Extend your left arm as your hip and thighs rise off the floor. Put your left arm on your left hip. Support your entire weight on your outer right foot and right hand. Lengthen your body so that it forms a long diagonal line that runs from heels through head. Hold the pose for 10 breaths, and imagine you lengthen your body farther with each breath, advises Best Abs Exercises website.
Lie on your back to begin revolved abdomen yoga pose. Bend your knees and place feet flat on the floor. Extend your arms next to you so you form a T. Keep your palms down. Straighten your legs, moving so that your foot soles face the ceiling. Lift your hips from the floor. Shift your lower torso and hips slightly to the left. Set them back onto the floor again with the soles of your feet facing the ceiling. Slowly lower your feet to the right. Go all the way to the floor. Keep your legs perpendicular to your torso to make an L shape. Keep your left ribs and shoulder close to the floor. Hold for 10 breaths. Exhale as you lift your legs then repeat on the other side.
Things You'll Need
- Bosu ball or balance board
- Yoga/Pilates mat
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