Love handles are the flaps of fat that can be found on the sides of the body. When they appear in conjunction with thick thighs, it can take quite a toll on your self confidence. This type of subcutaneous fat can be eliminated by focusing on total body weight loss, in conjunction with some key muscle building exercises. Although spot reduction is not possible, you can still perform weight training exercises to increase your metabolism and create better definition. The key thing is to do high reps with little resistance.
Step 1
Eliminate all the empty calorie foods from your diet. Eat nothing but nutrient-dense foods that are low in fat, sodium and sugar. Lean meats, fish, fruits, vegetables, low-fat dairy, whole grains, beans and tofu are examples. Keep your portion sizes under control to prevent further weight gain.
Step 2
Add cardio into your schedule to burn the fat on your thighs and sides. Do any type of cardio that you find enjoyable, such as running, brisk walking, elliptical training, stair climbing, kick boxing or jumping rope. Work out three times a week for at least 45 minutes on nonconsecutive days.
Step 3
Step up and down on a bench to work the front and back of your thighs. Stand behind the bench with your feet together. Step onto the bench with your right foot, then left foot. Step back down, leading with your right. Step back up, leading with your left foot and step off, leading with your left. Keep alternating each lead foot for a set of reps.
Step 4
Lunge across the room. Stand with your hands on your hips, and take a step forward with your left foot. Lower your body down until your left thigh parallels the floor and your right knee is an inch above the floor. Stand back up, step forward with your right foot and lunge again. Keep lunging across the room, alternating each lead foot.
Step 5
Lie face-down to do leg lifts. Lift your right leg off the floor. Point your toes straight behind you. Squeeze for a full second. Feel the contraction in the back of your thigh. Lower your leg back to 1 inch above the floor, and repeat. Do a set of reps. Switch legs.
Step 6
Stand with your legs together to do abductions. Lift your right foot 2 inches off the floor. Keep your leg straight. Raise it up to your right in a smooth, arcing motion. Go as high as you can; slowly lower it back to the starting point. Repeat for a set of reps and switch legs.
Step 7
Perform a set of oblique pull-ins. Sit on the floor with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Lift your legs out straight in the air. Pull your knees in toward your left side and extend your legs back out. Pull your knees in toward your right side and extend your legs back out. Keep going back and forth between each side for a set of reps.
Step 8
Sit on a Swiss ball to do side rotations. Hold a medicine ball firmly in both hands and extend your arms straight in front of your chest. Rotate as far to your right as possible, then rotate as far to your left as possible. Keep going back and forth in a smooth, continuous motion. Make sure you keep your back straight and head in line with the ball the whole time.
Step 9
Stand with your feet shoulder-width apart to do diagonal wood chops. Hold the medicine ball high above your left shoulder with both hands. Swing the ball down across your body and toward your right. Stop the ball outside your right lower shin and lift it back up to the starting point. Do a set of reps. Switch sides.
Step 10
Hold the medicine ball to do squat jumps. Stand with your feet shoulder-width apart. Grip the ball firmly with both hands. Position the ball right in front of your chest; lower yourself into a squat position. Jump in the air as high as you can while extending your arms straight above you. Act as if you were trying to dunk a basketball. Land back down and repeat.
Tips and Warnings
- Perform 12 to 15 reps of each exercise, and do three to four sets. Work out on three alternating days of your cardio.
Things You'll Need
- Bench
- Swiss ball
- Medicine ball
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