Love handles are a slang term used to describe the excess fat that accumulates around the sides and back of the waistline. They are also known as muffin top, spare tire or oblique fat. Love handles can be a common problem area for many people, particularly those who are overweight or sedentary. They are caused by a buildup of subcutaneous fat, which is the type of fat that is stored just below the skin’s surface. Love handles can be difficult to get rid of, but a healthy diet and regular exercise can help reduce their appearance.
Strategies to Reduce Love Handles
Here are some strategies that may help to reduce love handles:
Increase physical activity: One of the most effective ways to reduce love handles is through regular exercise. This can help burn calories, reduce body fat, and tone the muscles in the waist and abdominal area. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, cycling, or swimming.
Eat a healthy diet: Eating a healthy, balanced diet can help reduce love handles by reducing overall body fat. Focus on eating whole, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and foods high in saturated or trans fats.
Incorporate strength training: Strength training exercises like weight lifting or resistance band exercises can help build muscle in the waist and abdominal area, which can help reduce the appearance of love handles. Aim to strength train at least two to three times per week.
Reduce stress: Chronic stress can lead to weight gain and an increase in belly fat, including love handles. Incorporating stress-reducing activities like yoga, meditation, or deep breathing can help lower stress levels and reduce the risk of weight gain.
Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain and an increase in body fat, including love handles. Aim for seven to eight hours of sleep per night to support healthy weight management.
10 Exercises to Reduce Love Handles
While spot reduction of fat in a specific area is not possible, strengthening the abdominal muscles through exercise can help tone and tighten the midsection, which may reduce the appearance of excess fat. Here are ten abdominal exercises that can help strengthen the core and potentially aid in weight loss:
Crunches: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your shoulders off the ground, squeezing your abs. Lower back down and repeat.
Bicycle crunches: Lie on your back with your hands behind your head and knees bent. Lift your shoulders off the ground and bring your right elbow to your left knee, straightening your right leg. Switch sides and repeat.
Plank: Start in a push-up position with your arms straight and your hands directly beneath your shoulders. Hold this position, keeping your abs engaged and your body in a straight line from head to heels.
Side plank: Lie on your side with your legs straight and prop yourself up on your forearm. Lift your hips off the ground and hold this position, keeping your abs engaged.
Russian twist: Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly, keeping your back straight, and lift your feet off the ground. Twist your torso to the right, then to the left, while holding a weight or medicine ball.
Leg raises: Lie on your back with your legs straight. Lift your legs off the ground and hold them there, then lower them back down without touching the ground.
Mountain climbers: Start in a push-up position with your hands directly beneath your shoulders. Bring your right knee to your chest, then switch sides quickly, as if you’re running in place.
Reverse crunches: Lie on your back with your hands behind your head and your knees bent. Lift your hips off the ground and bring your knees towards your chest, then lower back down.
Seated knee tucks: Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly, keeping your back straight, and lift your feet off the ground. Bring your knees towards your chest, then extend your legs back out.
Side bends: Stand with your feet hip-width apart and hold a weight or medicine ball in your right hand. Bend to the right, bringing the weight towards your knee, then straighten back up and repeat on the left side.
No More Love Handles – Ab Exercises for Love Handles
Best Diet to Reduce Love Handles
There is no single “best” diet to lose love handles, as weight loss and body fat reduction depend on individual factors such as age, gender, genetics, and lifestyle habits. However, a diet that emphasizes whole, nutrient-dense foods and limits processed and high-calorie foods can be effective for reducing overall body fat, including love handles. Here are some dietary strategies that may help with losing love handles:
- Increase protein intake: Protein can help reduce cravings and support muscle growth, which can help reduce body fat. Aim to consume a source of protein with each meal and snack, such as lean meats, fish, beans, nuts, or Greek yogurt.
- Limit added sugars: Foods high in added sugars, such as soda, candy, and baked goods, can contribute to weight gain and increase the risk of developing love handles. Limit intake of these foods and opt for naturally sweet foods such as fruits.
- Focus on whole, nutrient-dense foods: Eating a diet rich in whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins can help reduce overall body fat, including love handles.
- Avoid high-calorie, high-fat foods: Foods that are high in calories and fat can contribute to weight gain and increase the risk of developing love handles. Avoid foods such as fried foods, fast food, and highly processed snacks.
- Eat a balanced diet: Aim to consume a balanced mix of carbohydrates, proteins, and fats at each meal, as each macronutrient plays a role in overall health and weight management.
Lose Love Handles in 14 Days – Ab Exercises for Love Handles
Exercise to Reduce Love Handles
There is no one “best” type of exercise to reduce abdominal fat specifically, as spot reduction of fat in a specific area is not possible. However, a combination of aerobic exercise, strength training, and high-intensity interval training (HIIT) can be effective for reducing overall body fat, including abdominal fat. Here are some types of exercise that may help with reducing abdominal fat:
- Cardiovascular exercise: Aerobic exercise such as running, cycling, swimming, or brisk walking can help burn calories and promote weight loss, which can lead to a reduction in overall body fat, including abdominal fat.
- Strength training: Strength training, such as weightlifting or bodyweight exercises, can help build muscle mass, which can increase metabolism and help burn more calories. This can help promote overall weight loss, including abdominal fat.
- High-intensity interval training (HIIT): HIIT involves short bursts of high-intensity exercise alternated with periods of rest or low-intensity exercise. This type of training has been shown to be effective for burning calories and reducing overall body fat, including abdominal fat.
- Yoga: Yoga can help reduce stress, which has been linked to increased abdominal fat. Certain yoga poses, such as plank pose and boat pose, can also help strengthen the abdominal muscles.
Remember, while dietary changes can be effective for losing love handles, it’s important to also incorporate regular exercise and maintain a healthy lifestyle overall. It’s also important to work with a healthcare professional or registered dietitian to develop a safe and sustainable weight loss plan that is tailored to your individual needs and goals.
If you enjoyed these ab exercises for love handles and would like to keep it close to you at any time, just save this pin to your Pinterest Training Board.
Home › Workouts for Women ›Ab Exercises for Love Handles