How To Do A Hip Bridge Exercise
1) Lie on your back flat on the ground. With your knees bent and your feet flat on the floor.
2) As you engage in hip lifts, raise your hips off the floor, so that your body forms a straight line from your shoulders to your knees.
3) Pause at the top then slowly lower your body back to the floor.
These are the best set of exercises to get rid of love handles!
Shell Be Comin Round The Mountain
While the views not quite as satisfying as on a real adventure, mountain climbers are a great exercise to have in your hip-targeting repertoire.
As you get better at this move, you can turn up the speed, increasing your heart rate. This gives you cardio benefits, so youll burn even more calories while working your muscles .
As A Reminder Spot Reduction Doesn’t Work
Look, no matter how many side crunches you do, you won’t get rid of love handles without a consistent calorie deficit. Losing body fat is a numbers game — a simple game of calories in, calories out. Any health professional will argue that the source and quality of your calories does matter, but in the end, a calorie deficit is a calorie deficit. And a surplus is a surplus.
If you’re in a calorie surplus or even at maintenance, you won’t lose fat on your sides or anywhere else. A surplus will make you gain more over time, and maintenance calories will keep you exactly where you’re at.
To lose body fat, try sticking to a well-rounded workout plan that includes strength-training exercises as well as cardiovascular exercise. While strict diets aren’t necessary for weight loss, losing weight does require some level of attention to your eating pattern. Knowing roughly how many calories you eat and burn each day is essential to changing your body composition.
Our Health & Wellness newsletter puts the best products, updates and advice in your inbox.
Don’t Miss: Does Laser Skin Tightening Work On Stomach
Dont Sidestep The Side Plank
Planks are intense, but thats because they work! Remember to take it a few more seconds at a time and stretch your comfort zone but not so far that you compromise form. Youll be surprised at how quickly you develop a powerful core.
There are a few different versions of the side plank to make it easier or more challenging.
The basic side plank looks like this:
Work your way up the plank ladder:
When youve graduated from the basic side plank , try this modification:
Raise knees off the floor so the only parts of your body touching the floor are the side of your foot and your forearm.
Once you can hang with the knees-off-the-floor side plank, youre ready for hip dips:
While in side-plank position, slowly lower your hip an inch or two and then slowly lift it back up. Is your music on? Then put your hand up on your hip. When I dip, you dip, we dip. Do this for 30 seconds to a minute. Then switch sides.
How To Lose Men’s Love Handles
Russian twists with dumbbell climbers. Climbers are not only one of the most effective workouts for getting rid of loving arms, but also a full-body exercise. Hanging knee pads. Hanging knee pads is an exercise recommended by experts for getting rid of love handles. Fight the waves of the rope. Balancing kettlebell. side table. Traction. Side plank hip lift. On your knees.
Also Check: What Causes Stomach Cramps And Gas
Tips To Lose Love Handle Fat In 3 Days
For many people getting rid of their love handles, or belly fat, is very difficult. Lets cover what you need to do.
1) Print the love handle workout below and do the workout.
2) Cut down on emotional stress.
3) Get enough sleep as lack of sleep increases cortisol levels which leads to weight gain.
4) Stay hydrated with water, take your weight and divide it in half for the amount required in ounces.
5) Learn how to eat healthy, eat whole foods that are minimally processed as little as possible.
6) Eat plenty of fruit and vegetables to boost fiber intake.
8) Print 7 day keto meal plan & cheat sheet to accelerate fat loss.
9) Cut out white sugar and white flour.
10) Increase your consumption of nuts, beans, fresh fruits and vegetables.
12) Cut back on alcohol, as it causes weight gain due to an increase in blood sugar.
15) Prep your meals.
Exercises To Get Rid Of Love Handles For Women
Even though you cant spot reduce certain areas on your body by traditional methods that doesnt mean women cant use these exercises to help tone the area.
Once you begin to lower your body fat youll be able to use these best exercises for love handles to tone and shape your love handles. This will help so theyre better defined and not bulging out.
I highly recommend combining these exercises with high-intensity interval training to increase how much fat youre burning in your workouts. An example would be to sprint on the treadmill for 40 seconds and then jump off and do some side planks for 20 seconds per side.
You can also do your cardio exercise if you want but if are you I more focus on doing intense exercises such as high-intensity interval training, metabolic resistance training, and Afterburn effect workouts to burn more fat off your body while keeping your lean muscle to help tone things up.
Just doing more cardio might help you lose more weight but youll also lose some muscle at the same time. And like stated earlier if your body fat remains high you will still have some love handles even though youre losing weight.
Recommended Reading: What Can Make Your Stomach Bloat
Don’t Disregard The Diet Says Ross Edgley
This article does a great job of detailing eating for fat loss, but essentially, understand that certain dietary evils could be causing you to store fat in all the wrong places.
One of the worst culprits being high-fructose corn syrup which accounts for as much as 40 per cent of caloric sweeteners used in the United States and has since expanded over the pond to plague us too.
According to research from the Journal of Pharmacology Biochemistry and Behaviour high-fructose corn syrup is, “Accompanied by an increase in adipose fat, notably in the abdominal region.” For this reason alone, avoid those highly processed sugary treats and instead opt for healthier snack options. The below program will work so much more efficiently when you do.
You’re Eating Too Much
While it may seem obvious, but if you want to lose your love handles, you need to consume fewer calories. And one of the easiest ways to do that is to simply reduce your portion sizes. “Creating a deficit of 500 calories a day can help someone lose a pound a week. This can help with reducing fat around the love handles and all around the body,” notes White.
One of the easiest ways to reduce your calorie intake? “Swap in broccoli, spinach or other non-starchy vegetables to replace higher calorie foods that may be packing in the calories,” advises , RDN, LD. For even more simple ways to shave calories from your diet, don’t miss our report, ways to cut 250 calories.
You May Like: How To Get Relief From Stomach Ulcer
But Remember: Consistency Is Key
Exercises to get rid of love handles are only as good as the regularity with which you do them. Stick to a consistent exercise program, and you’ll see results.
So how much exercise do you really need? The answer is: as much as you can fit into your lifestyle. Some people are able to make time for daily two-hour gym sessions, while other people can only sneak in 45 minutes on their lunch break. It’s important to make exercise work for you rather than the other way around .
As a starting point, you can aim for the U.S Department of Health and Human Services‘ recommended daily minimum, which is 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise.
Once you’re able to make that a habit, the HHS says you can reap many more benefits by getting 300 minutes of moderate-intensity or 150 minutes of vigorous aerobic exercise weekly. The HHS also recommends doing strength training exercise for all the major muscle groups twice weekly.
How To Get A Bigger Butt
Burning fat will help in reducing your waistline and cardiovascular workouts are best in strengthening your buttocks muscles as well as burning extra fat. You can use the treadmill, climb stairs or use the elliptical to burn more calories in less time. Always remember to do a warm up for five minutes before beginning your workout.
Compound exercises are best for building your butt muscles. Exercises such as squats are very helpful in toning your butt. You can perform them with or without weights but I prefer using the lightweight dumbbells to make it more effective. For better results, it is recommended to do at least 3 sets of 10 repetitions of squats with weights.
Not only the workouts, diet also plays a major role in shaping and strengthening your butt. Try to eat more protein-rich food with low fat such as beans, low-fat tofu etc These foods help your body burn those excess fat much faster and also aid in the recovery of your muscles.
Read Also: Why Do I Have Severe Stomach Pain
Lifestyle Alterations Bring Fast Change
Quit smoking and reduce stress to help you target belly fat and love handles for loss. Stress can cause you to make poor food choices, overeat and release a hormone called cortisol, which makes your body more likely to put on fat in your midsection. Adequate sleep, more than five hours per night and less than nine, correlates with slimmer bellies in people under age 40, according to a study published in a 2010 edition of Sleep.
What Are Love Handles
First things first, what are love handles? Love handles are excess fat depositions near your hips and belly. This is the pinchable fat on both sides of your stomach that leads to a muffin top when you wear tight underclothes, jeans or shorts. Although those pieces of clothing are often blamed for the creation of love handles, in reality, they only make them more prominent.
You May Like: What Helps Tone Your Stomach
Exercises To Get Rid Of Love Handles
Without a doubt doing more exercise is going to be beneficial for helping to lose those stubborn love handles.
Most people just end up jogging on the treadmill for an hour or grabbing a dumbbell to do more side bends. Both of which arent going to do a whole lot for getting rid of your love handles.
To get rid of those stubborn love handles high-intensity exercise is going to be the best. This means more high-intensity interval training workouts plus creating the afterburn effect with metabolic resistance training.
Then combined with HIIT workouts you should add in some specific targeted exercises for your love handles such as the ones you can find here. More side planks mixed in with your intense workouts will be key to better target some of the fat on your love handles that stubbornly wont go away.
Some of my favorite go to exercise the get rid of love handles include Pallof press, side ups, and side planks.
One of the reasons intense exercises are so effective for fat loss is because it helps to better target deep visceral fat on the belly for men. The only problem with intense exercise is to make sure you dont push yourself too hard that you end up hurting yourself. As well as making sure you give enough time for your body to properly recover with sleep and nutrition.
How To Do Russian Twist
Note: Equipment is not required, however, you may use a dumbbell to increase the intensity of the exercise.
1) Use an exercise mat or thick towel, sit up and keep your knees bent with feet on the ground.
2) Lean back so your torso is at a 45-degree angle making sure to keep your spine straight.
3) Lace your arms straight out in front of your chest with left hand on top of the right hand.
4) Move your torso towards the right until theres a stretch in your back and by your side.
5) While exhaling, keep your arms in position.
6) Hold this position and inhale.
7) Breathe out and return to the starting position
8) Repeat the movement for the left side. That is 1 rep.
9) Keep altering between each side until you finish the required number of reps.
Also Check: Does Birth Control Make Your Stomach Hurt
The Only Exercise You’re Doing Is Ab Workouts
If oblique exercises and crunches were all that was needed to be done in order to banish love handles, we’d be a nation filled with swimsuit models. If only it were that simple! “I see so many women coming into the gym and doing an entire working consisting of crunches, sit-ups, and side bends to try to burn stubborn fat from their bellies,” says Miriam Fried, a New York City-based personal trainer. “In reality, while core exercises will help to tone your abs, your main focus should be on doing full-body workouts and eating a healthy diet to create an overall caloric deficit which is the only way to lose fat from any region of the body.”
Your Goals Are All Aesthetic
Studies show that when goals are aesthetic-based, rather than health or strength related, they’re more difficult to stick with long term. “There’s nothing wrong with wanting to slim down, burn those love handles, or build a little bit of muscle and definition. But I find that when you focus your energy on non-appearance-based goals, you’ll enjoy your workouts more and feel better about your body all around!” says Fried. “Want to do a pull-up? Run a 5k? Great! Set your mind on those athletic-based goals and the aesthetics will follow.”
Also Check: What Can I Do To Shrink My Stomach
You Stick To Cardio Exercise Exclusively
Don’t get us wrong, cardio can help you burn calories and lose weight, but if you want to slim your hips, you’ll have to lift some iron, too. “Cardio activity may work to burn calories, however, it won’t necessarily target the specific area you’d like to lose from. Although you can not spot reduce, targeting certain areas with weight training may help to build lean muscle mass, decreasing overall fat, explains Kaufman.
What Men Should Do To Get Rid Of Love Handles
First off you should know spot reduction isnt very effective for getting rid of your love handles. There are quite a few studies finding spot reduction doesnt work especially if you have a lot of fat to lose in the first place .
At the end of the day if youre carrying too much body fat then that should be your number one priority towards getting rid of your love handles.
This is because when you directly work muscle cells theyre not using the surrounding fat cells as energy. When you end up burning fat through exercise your body must first convert that fat into free fatty acids. And your body can decide to use that source from anywhere on your body to do this. This is what makes targeted fat loss so difficult.
But that doesnt necessarily mean complete spot reduction is a total myth. Because some studies are finding if you already have a lower body fat percentage you can do some specific training to burn more fat from target areas .
Depending on your genetics and how your body stores fat in your love handles youll need to get at least below 15% body fat. But for most people who have stubborn love handles anywhere from 10 to 12% body fat is where they start seeing results they are impressed with.
Why Do I Have Love Handles
The main reason for love contractions is fat retention. In general, fat cells build up when your body takes in too many calories or when it doesn’t burn as many calories as it consumes. Over time, these fat cells can become visible when they accumulate in certain areas, such as around the waist and hips.
Actually Consider Sleeping 8 Hours
If you stay up late, youre probably watching TV, wasting time online, and eating junk. All of which contribute to an unhealthy lifestyle thats broadening your waistline. Not only that, its difficult to build muscle and burn fat without adequate sleep Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat.
Read Also: How To Get Rid Of Flabby Stomach