Fitness 2022: 6 exercises against the love handles

How to get rid of love handles

Whether it’s jeans that have been getting tighter and tighter in recent weeks or a desire for a slimmer silhouette, there are plenty of reasons why you want to get rid of pesky love handles. One thing above all helps against unwanted lifebelt: exercise and diet change. We would like to tell you at this point that we can lose weight in a specific place on the body. But that’s not true because we can’t control where we lose fat.

Therefore, anyone who wants to lose weight should consider that the more energy the body expends during training, the more calories it burns. And as soon as he has burned more than he has taken in, he goes to the fat stores to get energy there. To increase your body’s basal metabolic rate, the number of calories your body burns when you are at rest, is Weight training ideal.

With these 6 exercises, the love handles melt

We’ll show you what exercises you can use to lose fat, build muscle, and get rid of the gold on your hips. The following exercises target your core muscles.

1. Side bends

Side bends are a great and easy exercise that not only trains your abs but also mobilizes your spine.

This is how you do it:

  • Stand tall and hip-width apart. Engage your stomach by trying to pull your belly button in toward your spine.
  • Your arms hang loosely beside your body.
  • Alternately bend the upper body to the right and left side. It moves like the pendulum of a clock, which only moves sideways, but not forwards or backwards.

15 reps per side, 3 sets

2. Side plank

This exercise requires whole-body tension and is effective for your core and hip muscles.

This is how you do it:

  • Lie on your side on your mat. Support yourself on your elbows, with your forearms pointing forward.
  • The legs are parallel to each other. The head is in line with the spine.
  • Raise the body from the floor, the bottom and the edges of the feet are firmly pressed against the floor.
  • Your body should form a straight line. You can rest your other arm loosely on your hip.

Hold for about 30 seconds, do 3 passes, then switch sides.

3. Incline Crunches

With sweaty abs, the lateral abdominal muscles are specifically strengthened.

This is how you do it:

  • Lying on your back on the mat, bring one leg up and bend the other 90 degrees above it.
  • His hands are clasped behind his neck. Now lift her body up and bring her shoulders to the opposite knee supported by the other leg.
  • Your shoulders should no longer touch the ground. Do the exercise in a controlled way.

About 20 reps per side, 2 sets

4. Plank

By drawing, you kill two birds with one stone. Because you not only train and strengthen your abdominal muscles very effectively, but also your whole body.

This is how you do it:

  • With the “Brett” you are in a prone or plank position. Bring your forearms to the floor parallel to your body. The elbows are at the level of the shoulders.
  • Now lift your feet and raise your body. Squeeze and squeeze your stomach.
  • Head, shoulders, back, buttocks and legs form a straight line. Avoid slouching.

Hold for 60 seconds, 3 reps

Repeat the exercises about three times a week and supplement your training with cardiovascular exercise such as jogging, brisk walking or swimming, which burn more calories.

5. Russian twist

This exercise uses all the abdominal muscles. The back is also strengthened with the Russian twist.

This is how you do it:

  • You sit on the floor, your legs are slightly bent, your back is straight.
  • Lean back slightly and raise your legs slightly. The butt stays on the ground. The hands are relaxed in front of the chest.
  • Alternately twist your torso to the right and left. The lower part of the body remains as stable as possible.

About 15 reps, 3 sets

Tip: If you want to intensify the exercise, you can use some weights, for example small dumbbells or a weight plate.

6. Leg sinks

It is not an easy exercise, but it is very effective. The lower abdominal muscles in particular are used when lowering the legs.

This is how you do it:

  • You are in a supine position. The legs are stretched up, the arms are at the sides.
  • Now slowly lower your straight legs toward the floor, keeping your stomach tight.
    Stop just short of the floor and lift your legs in a controlled manner.

About 15 reps, 3 sets

Tip: If the exercise is too strenuous, you can also slightly bend your legs.

Video: Quickly to a flat stomach – with these tips it works

.

Leave your vote

Leave a Comment

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

Add to Collection

No Collections

Here you'll find all collections you've created before.