Love handles. They're not a cute addition to your outfit, and they can be difficult to get rid of. But you don't have to resign yourself to having them forever. Here are seven effective exercises for banishing those pesky love handles so you can feel confident in your clothes again:
Unilateral hip raise
The unilateral hip raise is a great exercise for targeting your glutes and improving their strength, which will help to reduce your love handles. To do this exercise, you'll need a bench or box that's about knee height. To start out:
- Place one foot on top of the bench/box. Keep both knees straight and your body in a straight line from head to toe with no arch or rounding of the back; if it helps, place one hand on top of another behind your back as pictured above!
- Then lower yourself down by bending at both hips until they touch (or almost touch) the floor--you should feel this stretch right away! Try not to let either knee bend more than 90 degrees or let any part of your butt drop below parallel; keep going until you feel comfortable doing so though! If done correctly then this exercise should really target those stubborn glutes while minimizing stress on other areas such as the lumbar spine due it's unique positioning within the quadriceps region which allows better weight distribution throughout the entire leg musculature including hamstrings & quads when compared against traditional squatting exercises like lunges where anterior loads tend to increase stress levels beyond acceptable limits, especially during prolonged periods where prolonged loading occurs repeatedly throughout the day due lack knowledge/understanding how different types exercises affect the body differently depending upon frequency/intensity used
Dumbbell side squat
Dumbbell side squat
This exercise is an excellent way to work your glutes, hamstrings, quadriceps, and core. It also has the added benefit of building stability in your hips while strengthening them at the same time. To perform this exercise:
- Stand with feet slightly wider than hip-width apart holding dumbbells down at sides with palms facing outwards (A).
- Bend knees and lower into a squat until thighs are parallel with the floor or lower (B).
- Pause for 2 seconds at the bottom of the rep before rising back up through a full range of motion (C).
Dumbbell Bulgarian split squat
This exercise is great for your love handles. It targets the glutes and hamstrings, which are located on either side of your hips and thighs. To do this exercise:
- Set up with a dumbbell in each hand at shoulder height, palms facing toward each other.
- Step forward into a lunge position with one leg bent behind you (toes pointing up) and the other leg straight out in front of you (toes pointing down). Make sure both knees are bent at 90 degrees when viewed from above.
- Lower yourself until both knees reach 90 degrees then press back up through both legs until they're fully extended again--this counts as one rep! Repeat for reps before switching sides; try doing 3 sets total per side if possible!
Walking reverse lunge with a twist
This exercise is great for those with love handles, as it will strengthen your glutes and hamstrings while also helping to burn fat.
Step 1: Stand with feet hip-width apart, holding a pair of dumbbells at chest level.
Step 2: Lower into a lunge, keeping weight in your heels and knees over your toes (don't let them roll inward). The front leg should be bent 90 degrees and the knee directly over the ankle; the back leg straight.
Step 3: Twist torso to side of the front leg; reach arms up toward ceiling if possible or bend slightly forward from waist if reaching up isn't possible due to flexibility issues or lack of coordination/strength in that direction yet--keep core engaged so there's no arching lower back!
Kettlebell high pull
- Stand with your feet hip-width apart.
- Hold a kettlebell in front of you at arm's length, with both hands on the handle and palms facing in (A).
- Drive through your heels as you pull the weight up to chest height (B). As soon as it reaches chest height, bend over at the hips and lower back until your torso is parallel to the floor (C). Pause for two seconds before repeating for 10-12 reps per set with 2-3 sets total per workout session
Dumbbell front squat & overhead press combo
- Place a pair of dumbbells on the floor in front of you.
- Squat down, then stand up while pressing both weights over your head at the same time.
- Repeat until you've completed 10 reps for each arm (20 total). This exercise builds muscle in your legs, core, and shoulders; burns fat; improves posture; challenges balance and coordination skills--making it an excellent way to shed love handles!
Horizontal back extension with dumbbells or barbells on your shoulders
To do this exercise, stand with your feet shoulder-width apart and knees slightly bent. Place the dumbbells on top of your shoulders, with both arms bent at a 90-degree angle. Slowly lift up into an upright position while maintaining good posture and keeping the weight off of your toes. Repeat for 5 reps before resting for 30 seconds and then completing another set of 5 reps (that's one round).
Takeaway:
So, how do you lose love handles? With these exercises! To start, you should do these exercises at least 3 times per week. For best results, aim for three sets of 10 reps each time you work out. You can also add in other types of exercise such as cardio or weight training if you want to get even more out of your workouts (but keep in mind that adding too many different types of exercise could be counterproductive).
If this sounds like something that might not fit into your schedule or budget right now, don't worry--it's not just about doing the right amount of work; it's also important to make sure that whatever exercise routine you choose fits with your lifestyle and makes sense for where you are right now physically and mentally.
Conclusion
Love handles are a problem for many people, but they don't have to be. You can get rid of them by doing the exercises in this article.
