Lose Your Love Handles Fast

You know those stubborn deposits of excess fat on the waist that so many of us desperately struggle to get rid of? Have you tried everything in the book to cut that frustrating fat with no results? Then you’ll want to keep reading, because in this article, we’re going to teach you two incredible exercises that will help you to lose that fat—sometimes called your love handles— quickly, easily, and effectively. But first, let’s talk about what love handles are and why it’s so important to work on them. Love handles are a common issue across the board, affecting all of us regardless of gender. As with other types of fat accumulation, love handles are the result of consuming more calories than we burn. However, there are a few things that can cause the body to build up fat specifically in the love handle region rather than in other parts of the body. These factors include age, hormonal imbalances such as excess cortisol from stress, lack of sleep, consuming a diet high in fats and sugars, and, of course, not getting enough quality exercise. The trouble with love handles is that they’re not only something that many people find unsightly, but they also can be indicative of more serious health problems. A 2017 study from researchers at Florida Atlantic University found that having subcutaneous adipose fat—the type associated with love handles—could increase your risk of heart disease by as much as 18 percent while also increasing insulin resistance, a precursor to Type 2 diabetes. Fortunately, exercise can help reduce these risk factors, and there are specific movements you can perform that will target your love handles, helping you to melt away that stubborn fat and boost your health. The exercises we’re going to teach you here will zero in on your obliques, the muscles on either side of your abdomen that lie beneath the surface of where your love handles typically accumulate. Working the obliques is not only going to help you fix your love handles, but it will also give you some added benefits including strengthening your posture and reducing any aches and pains you might have in your back. <div class="embed-responsive embed-responsive-16by9 w-md-75 my-5 mx-auto"> <iframe width="560" height="315" src="https://www.youtube.com/embed/u71aEFQVnzc" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div> So let’s dive in by learning how to perform a love handle-busting exercise that is easy and really works: the Kneeling Hip-Up. <h4><p style="color: rgba(187, 52, 47, 1)">The Kneeling Hip-Up</p></h4> This move is actually borrowed from gymnastics, so it’s one you might not have seen in your gym, in magazines, or in books. We’re going to teach you this exercise because it’s fantastic for targeting those obliques and helping you slim up your love handles. **<p style="color: rgba(187, 52, 47, 1)">Here’s how to perform the Kneeling Hip-Up perfectly:</p>** 1. Start by getting on the ground on your side, propped up on your right elbow. Bend your knees and bring them together, aligning them with your hips like this: <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_1_1_49+(1).png" alt="LoveHandles_1_1_49+(1).png"> </div> 2. Press your forearm and hand into the ground to activate your lat muscles. As you do this, make sure that your elbow is in alignment with your hips and knees, forming one straight line. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_2_2_12+(1).png" alt="LoveHandles_2_2_12+(1).png"> </div> 3. Press your elbow into the ground and lift your hip towards the ceiling as far as you can. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_3_2_30+(1).png" alt="LoveHandles_3_2_30+(1).png"> </div> 4. Lower your hip back down to the ground, then repeat the movement for ten repetitions. 5. Switch to prop yourself up on your left elbow, then perform the movement exactly the same on this side for ten more repetitions. 6. Perform three sets of ten repetitions on each side. <h5>Things to keep in mind:</h5> * Again, it’s important that your knees, hips, and elbow are all in one straight line, so make sure that you don’t have your hips too far back or forward. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_4_2_07+(1).png" alt="LoveHandles_4_2_07+(1).png"> </div> * Inhale as you go up, and exhale as you come back down. This will help you to keep your focus on your form while getting the blood pumping to your muscles. * Really focus on bringing your hip up as high as you can. You should feel your obliques firing hard throughout the exercise. Once you’ve gotten your form down and you’re able to perform three sets of ten repetitions, you can move up to the advanced variation of this exercise that’s going to do even more to melt away those stubborn love handles: the Hip-Up. <h4><p style="color: rgba(187, 52, 47, 1)">The Hip-Up</p></h4> This movement is very similar to the Kneeling Hip-Up, but instead of placing your elbow and knees on the ground, you’re going to come all the way up on your hands and toes, causing your to work your obliques even harder. **<p style="color: rgba(187, 52, 47, 1)">Here’s how to do the Hip-Up with perfect form:</p>** 1. Start on the ground propped up on your right hand with your legs straight and together. Make sure that your feet, hips, and hands are aligned like this: <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_5_3_42+(1).png" alt="LoveHandles_5_3_42+(1).png"> </div> 2. Point your fingers away from you and press your right hand into the ground. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_6_3_43+(1).png" alt="LoveHandles_6_3_43+(1).png"> </div> 3. Lift your hips off the ground and bring them as high as you can towards the ceiling. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_7_3_55+(1).png" alt="LoveHandles_7_3_55+(1).png"> </div> 4. Lower your hip back to the ground, then repeat the movement for ten repetitions. 5. Switch to prop yourself up on your left hand and perform ten repetitions of the movement on this side. 6. Continue until you’ve performed three sets of ten reps on each side. <h5>Things to keep in mind:</h5> * If you’re struggling to balance when you first start this exercise, try separating your feet by bringing your top foot forward. <div class="text-left my-5"> <img class="img-fluid w-md-75 image-center" src="https://s3.us-east-2.amazonaws.com/wm-wmade-static-media/media/public/Assets/images/LoveHandles_8_4_03+(1).png" alt="LoveHandles_8_4_03+(1).png"> </div> * To get the most out of the movement, really focus on lifting your hip as high as possible while really squeezing and contracting those obliques throughout the movement. With these two simple, efficient, and effective exercises in your arsenal, you’ll be well on your way to melting off those annoying love handles to reveal a toned and sleek core. What’s more, you’ll give your posture a strengthening boost while providing your body with the core balance you need to stave off any aches and pains in your back. Want to know another great advantage of these exercises? They can be performed right in the comfort of your own home. In our experience, people tend to have the most success with exercise programs that they can stick to and maintain in the long run. You can perform the Kneeling Hip-Up during a commercial break while you’re watching TV or as a last minute activity before you go to bed. The next time you find yourself with a few free minutes, try knocking out some sets of the Kneeling Hip-Up or the Hip-Up with a focus on maintaining perfect form. We can guarantee that if you stick to doing three sets of ten repetitions of these exercises on regular basis, you’re going to see that stubborn love handle fat start to melt away, revealing a strong, solid, and love handle-free core.

Previous Post

Back to Exercise

Next Post

Before After