Even athletes in peak condition can struggle with losing their love handles. This extra side fat is also affectionally known as a "muffin top" or a "spare tire."
Whatever you call them, there are a few exercises that can help trim that excess fat. Here is a great at-home workout routine for losing love handles quickly.
Just remember that the war against body fat is fought in the kitchen and if you don't have your diet right, you'll never reveal those ever-so sought after abs.
We're going to start this exercise routine off by waking the body up. A plank promotes a full-body experience that energizes all of your muscles. Planks also help burn fat, including those love handles.
A solid foundation is critical to prevent wrist or shoulder strain. Press firmly in the pads between your index finger and thumb. Keep the shoulders directly over the wrist, with micromovements in each direction. Don't overextend, or you can cause discomfort.
2. Plank Dips
Target your love handles by working your obliques. Gain that definition by dropping your plank from your hands to your forearms.
Replace your hands with your elbows. Put the brunt of your weight on your forearms. Activate your toes and push back through your heels to create stability.
Inhale in. As you exhale, slowly dip one hip to the ground. Come back to the center with an inhale. Exhale and dip to the other side.
Sync your breath up to movements. Continue this for 10-20 repetitions on each side.
3. Mountain Climbers
Mountain climbers are a great way to get a cardio workout and blast extra fat simultaneously.
Put your hands back where they were originally and slowly push up into a plank. We're going to pick up the speed with some mountain climbers.
Push away from the mat with your hands and create a bit of a dome shape in the upper back. Start pedaling one knee at a time towards the center of your chest. Replace the foot back into your plank alignment each time, alternating between each knee.
Do 20-30 reps for each knee. For more fat-burning, forget about repetitions. Time yourself doing mountain climbers for 30-60 seconds instead.
Get in quicker reps to burn more love handle fat. Move slower and with a precise form to tone your muscle.
4. Russian Twists
Russian twists can be performed with just your body. You can increase the intensity by holding a medicine ball in your hand.
Move from plank to a seated position. Rock back on your sit bones and activate your core. Keep your shoulder blades back and chest open. With integrity, slowly lift your shins parallel to the sky.
Once you have your balance, put your hands in a prayer position or grab a medicine ball. Place the hands or medicine ball in the middle of your chest.
From your core, slowly turn to one side. To get deeper into the love handles, touch the ground with your medicine ball. Those with prayer hands, keep the hands together. Allow the fingertips to move away from your body and touch the ground with them.
Repeat this movement on the other side. Do 3 sets of 10-12 reps.
5. Bicycle Crunch
Crunches are a tried and true way to burn ab fat. However, many people are guilty of performing them incorrectly. We create unnecessary torque on the neck that promotes discomfort.
Lie flat on your back. Try to tuck the tailbone so that the lower back is completely flush with the ground.
Bend your knees and bring your shins parallel to the sky. Cup your hands behind your head as if you're relaxing in a hammock. Keep your chin slightly tilted up so that you're trying to look up past your forehead.
Don't smash the chin to the chest. This movement causes that awkward neck strain you feel when doing crunches.
Allow that chin to draw your chest up towards your knees to sit up. Rock back on your sit bones and inhale. Maintain integrity in your core as you exhale and turn to the right side.
Bring your left elbow to your bent right knee. Simultaneously, drop your left leg out straight. Allow the heel to hover above the ground for one second.
On your next exhale, bring everything back to the center. Inhale as you find your posture, exhale and turn so that your right elbow touches your left knee. Extend your right leg out long and hover. Switch until you have 20-30 reps on each side.
Do these exercises for love handles daily to make progress with your wellness goals. You'll blast that muffin top away in no time!