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    lose weight

    Top 7 Effective Exercises to Practice to get rid of Love Handles

    • 12564 views
    • 4.8   (6 Votes)
    Medically Reviewed by Dr. Deepika Tiwari - MBBS on 31 Oct 2018 - Written by Dr. Rashmi Vyas - MBBS - Grammatically Approved by Dr. Kavita Jaggi Agrawal - MBBS

    Love handle is the extra fat gathered outward from the hip. There are multiple exercises to remove love handles permanently such as russian twist, woodchoppers, bicycle crunches, towel crunch, jumping jack kicks. These tips to reduce love handles can be implemented on a regular basis to get rid of the accumulated fat.

    Love handles, like most of the abdominal fat, can create a sense of insecurity for many. It demands a person to undergo high intensity workouts in order to reduce excess body fat, which is determined by what they eat. No matter how many crunches you do or how much healthy food you eat, it just does not seem to get away. In short, fat around waist is stubborn and it can be quite a challenge for many to get rid of it. It requires more than just crunches, in fact, you need to recruit your entire body to thermogenic exercises that is effective and can leads to an accelerated rate of fat loss. Belly fat is dangerous, because fat is concentrated around internal organs, which can increase the risk of major health issues like diabetes, heart disease, stroke and dementia. According to a study, it has been found that 80 percent of a person’s ability to reduce excess body fat is determined by what they eat, while the other 20 percent is related to fat-burning exercise and other healthy lifestyle habits.

    What you need is a combination of a nourishing diet and a targeted abs exercise approaches, like ten-minute love handle workout. Just a ten minutes workout everyday can make a big difference on your waistline. To help you stay in shape all season long, we have prepared a list of love handle workout, which is effective, fast paced and designed to target both the rectus abdominals and the transverse abdominals.

    love handle workout

    Whether you have ten minutes or an hour, the best part about these workouts is that these can all be done in the comfort of your home through string of exercises with a series of moves, twists, crunches and targeted abs exercises for weight loss.

    The following routine should be repeated at least twice a day with each exercise following immediately after the other. For more toned oblique and a much stronger core, try incorporating it into your daily fitness routine three times a week.

    1. Woodchoppers (20 on each side)

    Use a one-hand weight, stand with your feet hip-width apart with your weight on your left leg and hold the weight with both hands above your shoulder on one side. Now start by twisting to the other side to make a chopping motion with the weight, moving it down towards your right hip. Allow your knees and feet to pivot along with the twist. Raise the weight back up to another shoulder and repeat doing 20 on each side.

    2. Russian Twists

    Sit on your butt with your knees bent, lean back at a 45-degree angle, and keep your feet flat on the ground and cross at the ankles. Now hold the dumbbell with both hands, twist your torso to the left, and touch the weight to the ground next to your body. Next, twist your back to the left touching the weight to the left side of your body. Repeat these steps back and forth and try completing 50 twists while balancing with your legs and torso rose off the ground.

    russian twist

    3. Side Plank Hip Lifts

    Get into a side plank position by placing your elbow on the ground and your legs and hips resting on the ground. Now engage your abs and start lifting your body up into a straight line and slowly raise the lower half of your body up off the ground into a straight plank position. Lower down and repeat doing these steps for 15 times on each side. 

    4. Bicycle Crunches

    Lie on your back with your knees bent and keep your hands behind your head. Remember not to clasp your hands together, now lift your shoulders and upper back up off the ground. Lift up your left new and right elbow simultaneously so that they meet together right at the middle of the body. Apply the same steps for your right elbow; repeat these steps for at least 30 times while still keeping your torso rose up off the ground.

    5. Towel crunch

    You will need a towel to perform a crunch like motion with a towel. This is different from a typical crunch; this is more of a total body move that will make use of multiple joints for increased calorie consumption. Start by holding a small towel, pull it with both hands, and place it above your knees. Next pull your knees inwards, towards your chest while placing the towel under your thighs. Now pull the towel back to your feet again and go back to the starting position. Repeat this for at least 30 times.

    towel crunch

    6. Starfish crunch

    This workout is wholly based on hitting those oblique muscles, upper and lower abs and transverse abdominis. This is quite an easy workout on the back, as it requires a person to lift their shoulders slightly off the ground. Firstly, lie down straight on the ground in a starfish position, spread your legs wide apart and put your hands behind your head. Now close the gap between your legs and start performing a crunch by pulling your knees inwards and lifting your shoulders off the ground. These keeps your abs contracted as tight as possible, hold on for one second and repeat these steps.

    7. Jumping Jack Kicks

    In this workout, you will require to use multiple joints throughout the movement in order to maximize your calorie burn. This is one of the most effective workouts to melt that stubborn body fat. Firstly, spread your legs apart from each other and keep your hands above your head in order to create a star like motion. Perform a jump like motion and simultaneously raise your right leg and perform a kick like motion. Repeat the same steps for the left leg as well and make sure to alternate legs after each jumping jack. Repeat these steps at least 20 times.

    After going through these sets of each move, you will feel your abs and oblique both on fire. Make sure you engage your core the entire time to maximize those results. For better results, it is also important to optimize diet to support your workouts. Switch on to a calorie deficit diet which means eating fewer calories by consuming high quality nutrient-dense foods and still feeling full throughout the day.

    Go ahead and try these easy ten-minute love handle workouts to start sculpting your dream waistline. If you are bored of usual workout routine and want to try something new and worthwhile, make sure you follow Elawoman blog to have such interesting reads. Also, for any question regarding IVF or surrogacy, feel free to call us at +917899912611.

    Dr. Rashmi Vyas

    Written by

    Surgeon, Obstetrician
    Noida
    Dr. Rashmi Vyas is one of the most experienced gynecologists in Noida. She completed MBBS and DGO from Gandhi Medical College in 1982 and 1985 respectively. Dr. Rashmi has also completed extensive training in laparoscopy and hysteroscopy from Indraprastha Apollo Hospital, New Delhi in 2006. Then, she went on to pursue FOGSI training course in infertility and ultrasound from Sir Gangaram Hospital and Dr. Ashok Khurana Center, New Delhi in the year 2007 and 2008 respectively. She specializes in the fertility and gynecological treatments like Ultrasound Scans, Minimally Invasive Surgery, Fetal Genetic Counselling, Laparoscopic Surgery as well as Pre and Post Delivery Care. Dr. Rashmi is presently serving patients with her expertise at Arogya Women and Child Clinic.

    SOURCES AND REFERENCES:

    • 9 best cardio exercises for weight loss - cardio exercise benefits  excess body fat, Elawoman - 2018
    • 11 best healthy diet tips for weight loss - know healthy weight loss tips and tricks  fat-burning exercise, Elawoman - 2018
    • Ivf - ivf procedure steps, costs, ivf success rates, types, and faq's  IVF, Elawoman - 2018
    • Step by step process of surrogacy - types, surrogacy pros and cons  surrogacy, Elawoman - 2018

    6 Comments

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    Deepika Sahu

    Doing exercise with a perfect diet will be more beneficial. Exercising alone cannot be that effective for everyone. Eating healthy food reflects in a perfect and good physique.

    Nov. 21, 2018, 9:08 p.m. 4.5

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    Ankita Sabarwal

    Bicycle crunches and side plank hip lifts are my favorite ones. With the help of these two, I have reduced a lot of belly fat. I would suggest whoever is reading this that these two are really beneficial.

    Nov. 18, 2018, 10:40 a.m. 5.0

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    Rashmi Kukreja

    I am really fed up of this belly fat, I am going to start these exercises soon. Hope it will work in my case also.

    Nov. 13, 2018, 6:59 p.m. 5.0

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    Chandrika Rathi

    I have tried many of them and they are really good. Once you start doing these exercises you get addicted to it.

    Nov. 5, 2018, 4:34 p.m. 4.5

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    Ravisha

    It has been four months that I am doing starfish crunch. It is really effective in my case and will continue doing it.

    Nov. 2, 2018, 8 a.m. 5.0

    user_img

    Mihir Deol

    I am really working hard to reduce my abdominal fats. I have decreased my diet also but nothing helps. I will try these exercises and let us hope they melt my body fats.

    Oct. 23, 2018, 6:46 p.m. 4.5

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