Finally Lose Embarrassing Love Handles With These Easy Tips!
While a healthy diet, plenty of sleep, and some cardio are important too, our love handle workout can definitely help tone your obliques and slim your waist!
But before we dive into the exercises, it’s important to note that you can’t spot-reduce body fat. To lose love handles, you need to reduce your overall body fat percentage.
Let’s look at a few tips for getting rid of excess fat around your waist, plus a quick workout that specifically targets those pesky love handles.
5 Lifestyle Tips for Losing Love Handles
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To get rid of love handles, you’ll need to lose weight all over, which leads to the loss of that muffin top.
Here are 5 tips for making it happen:
Maintain a balanced diet and cut down on calories. Focus on a nutritious diet with plenty of fruits, vegetables, lean proteins, and whole grains, while cutting back on processed foods, sugary drinks, and high-fat foods. You’ll also need a caloric deficit — to lose weight, you need to burn more calories than you take in.
Include healthy fats in your diet. Foods like avocados, nuts, and olive oil can help control hunger and support weight loss.
Stay hydrated. Drink plenty of water, which can help control your appetite and support metabolism.
Practice stress management. A lot of stress can lead to increased cortisol levels that contribute to weight gain, so practice stress-reduction techniques such as meditation, deep breathing, or yoga. It’s also important to get enough sleep each night, which is crucial for your overall health and weight management.
Exercise regularly. It’s important to incorporate both cardiovascular (aerobic) and strength-training exercises into your routine! Cardio workouts like running, cycling, and swimming can help burn calories and reduce overall body fat. HIIT workouts can be effective for burning calories and reducing body fat (including love handles).
Remember, consistency is key to seeing results! By sticking to a healthy diet and getting plenty of exercise, you’ll start to see a reduction in body fat.
The Love Handle Workout
The following workout includes 5 exercises to target your love handles.
Workout instructions:
Go through each of the 5 exercises as instructed.
Rest for 1 minute, and then repeat the list two more times. (A total of 3 rounds!)
Do this workout 3 times per week for the best results.
Note: If you don’t have a dumbbell, a water bottle or other weighted item will work.
Let’s get started!
1. Full-Body Roll-Up (12 Reps)
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How to do a full-body roll-up:
Start lying on the mat with your arms extended overhead, legs long, and feet flexed.
Inhale as you lift arms up and begin curling your chin and chest forward. Exhale as you roll the entire torso up and over your legs, keeping abs engaged while you reach for your toes.
Inhale as you begin rolling your spine back down one vertebra at a time, and exhale as the upper portion of the back lowers and arms reach overhead.
Repeat moving slowly, using the abdominals to lift and lower (not momentum).
Complete 12 reps.
2. Russian Twist Exercise (12 Full Rotations)
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How to do Russian twists:
Start seated with knees bent and feet flat on the floor, holding both hands in front of your chest (a dumbbell is optional).
Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
Slowly twist the torso to the left and bring the hands beside the left hip. Return to center, slowly twist to the right, and bring the hands beside the right hip to complete one rotation.
Do 12 rotations (24 twists total).
3. Side Plank Lift/Lower (12 Reps Per Side)
Photo Credit: Get Healthy U
How to do a side plank lift and lower:
Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on the mat perpendicular to your body.
Stack your feet and stay in one long line as you engage your core and lift your hips up, forming a side forearm plank.
Dip your hips down towards the mat and lift back up using your obliques and core muscles.
Perform 12 times on the right side and 12 times on the left side.
4. Mountain Climbers Exercise (30 Seconds)
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How to do mountain climbers:
Start in a plank position with arms and legs long. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form.
Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion
Repeat for 30 seconds.
5. Oblique Crunch Exercise (12 Reps Per Side)
Photo Credit: Get Healthy U
Start lying on your side in one long line on your forearm, with your shoulder stacked over your elbow.
Swing your legs forward and lean back on your glutes slightly (like you’re sitting on the back pocket of your blue jeans) and lift your legs off the mat diagonally with your arm extended.
Contract your core as you reach your toes up to your hand. Then lower your legs and lift your arm to return to start.
Do 12 reps on each side.
Now, go back and complete the list two more times! (And remember to stretch when you’re done.)
The Best Core Exercises for Seniors
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Ab workouts aren’t limited to athletes and the under-30 crowd!
As a matter of fact, seniors rank as one of the top groups who should be doing core strengthening exercises regularly because targeting your midsection with exercises that sculpt and strengthen is key to staying healthy and active.
The Best Core Exercises for Seniors
Sugar Detox: How To Quit Sugar In 6 Steps
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It’s hard to find the best way to quit sugar when it’s in so many of our foods! That’s why it’s important to cut back in a smart, sustainable way since doing it cold turkey can be pretty jarring for your body.
Here, we’ll take a look at some of the sugar basics, why you crave it, and how to quit sugar without making yourself totally miserable.
Sugar Detox: How To Quit Sugar In 6 Steps
5 Effective Ways To Increase Your Metabolism After 50
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Do you want to increase your metabolism after 50 and stay healthy in your golden years? It’s possible!
After age 50, our metabolism can slow down due to lifestyle habits. However, with the right knowledge and effort, it is possible to boost metabolism even at this stage of life.