8 Most Effective Exercises to Reduce Love Handles and Belly fat

Belly fat and love handles is more than just an unattractive physical problem, since it can pose a serious risk to your health. Belly fat and love handles is a sign that there is visceral fat. An excessive amount of visceral fat causes changes in your body like high blood pressure, high cholesterol levels, and insulin resistance.

 

It can even increase estrogen levels which can lead to higher risk of cardiovascular disease, stroke, breast cancer, type 2 diabetes and colorectal cancers. Women should try to maintain their waistlines at a maximum of 35 inches and men should not allow their waist to exceed 40 inches.

For a lot of us, excess fat in the abdominal area has become more frequent and more difficult to lose with our increasingly sedentary lifestyles and high calorie consumption. Even with intense hours at the gym and a strict healthy diet, belly fat and love handles can prove difficult to lose. When diet and exercise fail to reduce your love handles and belly fat, All About You Medical Spa in Fair field can help.

1. Side Plank Bends Left and Right:

How to Do:

  • Lie on your left side with your left elbow bent near the side of the chest.
  • Bend the lower leg at the knee, keeping the knee on the floor, then lift hips.
  • Once balanced, place the right hand behind the head with elbow bent.
  • Lift the knee of the top leg towards your top elbow and bend the upper body towards the knee at the same time.
  • Keep abs tight! Continue the movement, then repeat on the other side.

2. Side To Side Bending:

Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.

How to Do:

  • Stand in an erect position with your feet together.
  • Lift both your hands and stretch it above your head and make sure that they are clasped together.
  • Now bend your body to your left side as much as possible until you feel a strain on your right side.
  • Hold in this position for 15 seconds. Now come back to the same standing position.
  • Now repeat the same on the right side. Now hold this position for about 15 seconds.
  • Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

3. Seated Russian Twists:

How to Do:

  • Sit on the floor with your knees bent and feet flat.
  • Hold your arms out in front of you, hands pressed together.
  • Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
  • Return to center, and twist to your right. That’s one rep.
  • One full rep should take about 20 seconds. Take a breath and repeat.
  • Start with four to five reps, adding more reps as you get stronger.
  • For an added challenge, lift your feet off the floor as you do this exercise.

4. Reverse Curl with Ball:

How to Do:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.

5. Exercise Ball Crunch:

This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:

  • Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
  • Place your hands on your chest or behind your head.
  • Contract your abs and lift your torso up and forward. lower back down.
  • The ball must remain stable during each contraction.
  • Inhale as you lower back down, and exhale as you crunch.
  • Perform 1-3 sets and repeat 12-16 times.

6. Crunches:

Crunches are old school, but the key to using them is to keep going until it burns!

How to Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.

7. Flutter Kicks:

Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:

  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
  • With both legs extended and toes pointed lift your right leg off the floor.
  • And raise your left leg just a few inches off the ground.
  • Drop your right leg swiftly down so that it hovers a few inches off the ground.
  • And simultaneously raise your left leg up towards the ceiling.
  • Without pause, alternate back and forth.
  • Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

8. Leg Raises With Hip Lifts:

How to Do:

  • Lie down on your back with legs extended and hands by your side.
  • Slowly raise your legs up until they reach vertical.
  • Once they reach vertical, continue lifting until your hips also come off the ground.
  • Then slowly bring your legs back down, but before they touch the ground, raise them back up again.

Make sure you keep pushing your back into the ground so that it does not arch during the movement, and keep your abs tense throughout the whole set.

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