Here is the best exercise to get rid of love handles with a simple workout program. Learn to get rid love handles fast and easy and lose fat from the side for men and women.
Removing love handles from the abdomen is quite difficult. These are the so-called problem zones in the body for both men and women. Hardly anyone wants to have a big belly that hangs on their knees. First, excess fat on the abdomen and sides contributes to an increase in the weight of a person, and this is an additional burden on the heart and other organs. Secondly, in the voluminous figure, there is nothing aesthetic and beautiful. Some people say that fat people have a pretty appearance and that it’s not a weight thing, the main thing is that a person should be good, but, unfortunately, these are just words. And all people understand this.
The problem of fat on different parts of the body concerns not only people who have a couple dozen extra pounds. Many people, especially after the New Year holidays, do not appear pretty, which betray their treacherously, it is only necessary to wear jeans or favorite pants. But, there is a way out. You can remove fat from problem areas at anywhere. To do this, you need to eat healthy food and perform a special set of exercises.
Best exercise to get rid of love handles
Before working on the abdominal part, to get rid of love handles, it is necessary to perform a warm-up of 4-5 minutes (swings and punches, kicks, corners of the body, slopes), warm up and stretch muscles to avoid injury.
The basis of all exercises for a flat stomach and waist are classical twists, therefore, first of all, we must learn how to properly carry them out.
1. Simple abs crunch
Starting position: Lying on the back, legs are tightened, hands behind the head, lightly press the press, pulling up the ribs towards the hips.
Slowly tear your shoulders off the floor, straining the muscles of the press, hold on to two counts, go back to the starting position.
Try not to pull the elbows forward, do not lower the chin, but do not strain the buttocks during the exercise. Breathe at the bottom, exhalation at the top, during twisting. Repeat 10 times. Stretch, relax, take a deep breath, and repeat again 10 times.
2. Knee raise
This exercise works on the muscles of the lower abs.
Starting position: Lying on your back, lift your legs, ankles parallel to the floor, knees at the level of the pelvis, hands to the sides.
Tighten the press, slowly tear off the hips from the floor for 2-3 cm, without changing the angle of the legs, stay for two counts, slowly return to the starting position. Breathe, at the bottom, exhale, at the top, during the rise of the thighs. Repeat 10 times. Lower your legs, stretch, relax, take a deep breath, and repeat again 10 times. Keep your back pressed to the floor during exercise.
3. Knee raise crunches
Combines the first two exercises, works with the upper and lower abdominal muscles.
Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at the level of the pelvis, hands behind the head.
Strain the press, simultaneously tighten and chest, and knees, towards each other. Tearing off the shoulders and hips from the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat again 10 times.
Breathe evenly. Exhale during the greatest stress.
4. Side crunches
This exercise studies the oblique abdominal muscles.
Starting position: Lying on the back, feet on the floor on the width of the shoulders, thighs are divorced, hands behind the head. Alternately, perform twisting, stretching the shoulder to the opposite knee, keep the elbow at shoulder level. Another elbow remains on the floor to maintain balance. Go down and twist the other way. Without pauses, make 10 twists. The pace of exercise is two counts up, down two counts. Try not to tear the pelvis off the floor.
Pull the oblique muscles of the press, relax, puff out, and again make 10 twists.
5. Crunches with a kick
Starting position: Lying on the back, legs are pulled to the pelvis, hands behind the head, elbows are divorced.
Slowly tear off the shoulders from the floor, straining the muscles of the press, tighten one knee of the chest, then fully extend the leg. Do 10 repetitions with one foot, then, a similar exercise the other.
Pull the press, relax, breathe, and follow the second approach, 10 twists with an attack on each leg.
Everybody familiar with school physical education classes “Bike” exercise will help to remove excess from the sides.
Starting position: Lying on your back, lift your legs, keep your heels closer to the pelvis, hands behind your head, elbows are divorced.
Slowly tear your shoulders off the floor, straining the muscles of the press, straighten one leg at an angle of 45 degrees to the floor, stretch the opposite shoulder to the knee of the bent leg. Then, without pause, do the same on the other side. Those. imitation of riding a bicycle. Pay attention to the speed, the movements should not be fast. Repeat 10 times. Stretch, rest and do one more approach.
7. Heel tap
A simple exercise that gives a serious load to the press.
Starting position: Lying on your back, lift your legs, ankles parallel to the floor, knees together, at the level of the pelvis, hands behind the head. Straining the muscles of the press, tear your shoulders off the floor and slowly touch the toe of one foot of the floor, return the leg back. Then touch the floor with the other toe.
Breathe properly: the legs on top – inhale, touching the floor – exhalation. Repeat the exercise 10 times, without lowering the shoulders down. Try not to tear your back from the floor.
Stretch, rest and do one more approach.
8. Circular rotation
Exercise well works out the entire abs.
Starting position: Lying on your back, put your feet on the floor, hands behind your head.
Slightly tighten the press, pulling up the ribs towards the hips. Straining the abdominal muscles, slowly make a full circle of rotation of the body in one direction 5 times, then, 5 times in the other direction.
Breathe right: breath out when you take a load, breath in at the bottom. Take care that the pelvis does not come off the floor. Stretch, rest and do one more approach.
9. Plank with bent knees
In the fight against the stomach, it is also important to train the muscles of the back. This exercise simultaneously pumps the muscles of the press and back.
Starting position: Get on your knees, put your elbows on the floor. You can put a soft towel under your elbows. Put your feet on your toes.
Straining the muscles, tear your knees off the floor, hold on to three counts, go back to the starting position. Repeat 10 times. Bend your knees, stretch forward, rest, follow one more approach. Try to keep the back straight during exercise.
10. Lifting the legs from the plank position
This is the best exercise for a strong press.
Starting position: Lie on your stomach. Lean on your elbows.Put your feet on your toes. Lift the body and stretch into a string. You can put a rolled towel under your elbows.
Raise one straight leg to the height of the hip, fix it to two counts, go back to the starting position. Then lift up the other leg. Repeat the exercise 10 times for each leg. Breathe correctly: exhale do during lifting of a leg. Try to keep the body straight, without bending in the back.
Bend your knees, sit on your heels, stretch forward, relax, take a deep breathe, and follow the second approach, 10 lifts for each leg.
After completing the training do a proper stretching. Do not skip this step, this is an important point of training.
Traditional stretching of the muscles of the abdomen, legs, back (sagging, sipping) takes 4-5 minutes.
These exercises are useful to perform, even if you do not have obvious problems with the figure. To remove the love handles and make your body slim and beautiful you just need to start training