A little something to hold onto is okay. A lot of something to hold onto is another story. Love handles, the inner tube, or the infamous “muffin top” have got to go. It’s time to stop wearing two tight shirts to cover up what you’ve been trying to get rid of. All these crazy diets and exercises might not be addressing your problem area. For those that don’t know, love handles are the excess fat on the sides of your waist. Trust, this PSA is for the ladies AND fellas.
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What Causes Love Handles?
There is no specific activity or habit that causes love handles to form. In general, fat cells accumulate in the body when you consume too many calories, or don’t burn as many calories as you are consuming, so eating too much and exercising too little can result in weight gain anywhere in the body, including around the hips.
And while fat can accumulate anywhere in the body, some factors increase the likelihood of fat accumulation around the hips, waist, or abdomen. These include hormone production, age, a diet that is high in fat and sugar, and sleep deprivation. Certain medical conditions, such as hypothyroidism, can make it difficult for individuals to burn excess calories, and can also, therefore, lead to weight gain, including fat accumulation around the hips or waist.
Love handles can also be the result of genetics, as many individuals whose family members have love handles are at higher risk of developing them themselves.
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Rochelle Boykin, a certified fitness instructor and owner of Fab Fitness, offers her expertise on how to get rid of that extra jelly that plagues our bellies. Her holistic approach to a healthy life involves an active lifestyle of exercise, clean eating and meditation.
Here are five moves that will help you lose love handles and trim that waistline! Do 3 rounds of this circuit, at least three to four times per week, and you’ll start to see results within 3 weeks! Ladies, you’ll be wearing crop tops in time for those summer day parties.
5 Steps to Get Rid of Love Handles For Good
Read on and check out the video to lose love handles and learn proper form.
1. Low Plank Hip Dips
Position your body into a low plank position with your back straight, abs tight, and elbows directly under your shoulders. Squeeze your abs super tight and lower your right hip down to the ground while twisting your body. Keep both elbows down on the ground and keep the butt low. Now switch and lower the left hip to the ground. Alternate hip dips and do 3 sets of 20.
2. Side Plank Twists
Get into the side plank position with the left forearm, elbow, and foot resting on the ground. Keeping the hips high, make sure your body is in a straight line (like a plank of wood). Now raise your right arm and reach your right arm under the left, touch the ground behind your body, then scoop the arm back up. Keep the hips high and the abs very tight. Repeat the side plank twists 20 times on each side.
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3. Russian Twists
Grab one weight and sit down on the ground with your legs bent and heels down. Now tilt your body back and bring the weight to your chest. Hold your abs tight and make sure your back is always straight, never hunched. Now twist your upper body from side to side and try to bring the elbow down to the ground. Alternate sides and do 3 rounds of 20.
4. Side Crunches
Standing straight up with your arms down and dumbbells in your hands, you’re going to reach down and touch the sides of your kneecaps. Keeping your back straight and chest high, make sure you don’t bend forward or back, and keep your body aligned. Alternate the crunch and do 3 sets of 20. Each time you lower the right and left side counts as 1 rep.
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5. High Plank Knee Touches
Get into the high plank position with your hands directly under your shoulders and keep your back straight. Keep your abs tight to stop your body from sinking. Now bring your right knee up to touch your right elbow, and switch to the left side. Repeat this sequence 10 times, now bring your right knee into touch with your left elbow. Alternating sides, repeat this sequence 10 times as well. That’s round 1. Do 2 more rounds and you’re done.
She says that you can’t only work out and expect results. Going to Chick-fil-A and grabbing a fried chicken with lettuce and tomato on it won’t do. You also have to develop a healthier palette to achieve results.
“Diet is everything! Abs are made in the kitchen, so watch what you eat and drink. Pick up the water and put down the soda. Avoid processed foods, fried foods and sweets,” advises Boykin.
The road to flat and fantastic abs is paved by hard work and dedication. Outside of the exercises in the video, she says some additional cardio exercises will go a long way in getting that washboard stomach you crave.
“Break a sweat. Along with the ab exercises in the video, add cardio workouts to your routine. Try a brisk walk, jogging, swimming, or running for 30 minutes every day. Go take a spin class, or Zumba class, or a Kangoo Jumps class. Any class that will get you sweating will help you lose weight around your midsection and all over your body.”
Most people associate sleep and eating with the “itis,’ but sleep is an essential component of weight loss. Ms. Boykin says that it’s imperative to get enough sleep in your quest to shed excess fat.
