Love handles are the areas of fat that accumulate on the sides of your ribs. This area is known anatomically as the obliques. Although specific exercises to target this area are part of the solution, they are not the only thing that needs to be done. Being that spot reduction is not possible, you also have to take proactive steps to lose weight. As calories are burned and exercises are done, the fat will disappear and your sides will become flat.
Step 1
Eat healthy foods and pass on the foods that are high in empty calories. Have your diet consist solely of fruits, vegetables, chicken breasts, cottage cheese, lean beef, whole grains and beans. Steer clear of the burgers, fries, wings, pizza and potato chips. Keep your portion sizes under control as well to prevent further weight gain.
Step 2
Lift weights to increase your metabolism. Do exercises that target as much of your body as possible. The more muscle you have, the higher your metabolism will be. Perform exercises like bench presses, shoulder presses, bent-over rows, dips, curls and squats. Do 10 to 12 reps, four to five sets and work out on three nonconsecutive days a week.
Step 3
Perform 45 minutes of cardiovascular exercise to burn calories throughout your body. Do anything that will get your heart rate elevated like running, biking, elliptical training, cross country skiing or jumping rope. Do your cardio three times a week on the opposite days of your weight training.
Step 4
Grasp a pull-up bar to do side leg raises. Grab the bar with a shoulder-width grip and let your legs hang straight down. Draw your knees toward your right shoulder and squeeze for a second. Lower your legs back down and bring your knees toward your left shoulder. Keep alternating back and forth.
Step 5
Hold on to a dumbbell to do side bends. Stand with your feet shoulder-width apart and hold the dumbbell in your right hand at your side. Bend laterally to your right and lower the dumbbell toward the ground. Bend your body back up and slightly to the left and repeat. Do a set of reps and switch sides.
Step 6
Execute a set of bicycle maneuvers. Lie on your back with your legs elevated, knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head and curl your body into a crunch position. Bring your left elbow toward your right knee as you extend your left leg out straight. Reverse the motion and bring your right elbow toward your left knee as you extend your right leg straight out. Keep alternating back and forth.
Step 7
Sit on a stability ball to do side to side rotations. Sit up straight and hold the medicine ball in front of your chest with your arms extended. Keep your head in line with the ball as you rotate your hips to the right. Go as far as you can then reverse the motion and go to your left. Continue going back and forth in a controlled motion.
Tips and Warnings
- Perform three to four sets and 15 to 20 reps of your oblique exercises. Do them right after your cardio sessions.
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