Did you know the term love handles became popular after the 60s, when the abdominal exercises which are precisely aimed at improving this fateful area?
The famous love handles are none other than fat deposits located around the abdominal area. Just use your fingers like pliers on the hips and also behind, above the lower back, to feel them. Done the test? Can you squeeze a nice portion of flab? Then you too are a lucky owner of love handles.
Love handles: health consequences
But what you may not know is that this abdominal fat it is especially dangerous for your health. Numerous scientific studies have shown that the "visceral" fat greatly increases the predisposition to contract cardiovascular disease e diabetes. As you can see, they aren't all that nice, so it would be helpful to figure out how to get rid of love handles.
According to personal trainer Kyla Gagnon, interviewed by The Huffington Post Canada, physical exercises aimed at this area are not decisive for getting rid of excess fat. However, they are very important to make the children stronger abdominal which are located under the fat layer.
Fat loss starts from one balanced diet (e.g. the OnlyBelleza diet). But doing physical activity brings great benefits to the cardiovascular system, to the bones, to the position, in addition of course tohumor.
To say goodbye to your love handles, it is important to match a 'cardio activity 2/3 times a week, (e.g. running, treadmill etc.). to specific exercises to lose fat.
Remember to perform them feeling your body, without exerting yourself, and start using additional weights (such as anklets or dumbbells) only when you will no longer struggle to do the exercises.
Workout for man and woman love handles
Program proposal: the 10 exercises that we suggest you have a duration of 30 seconds. If you are not very trained, you can do the 10-exercise circuit once (doing each exercise for 30 seconds, with a 30-second break between each), at least 3 times a week for at least 2 weeks.
Consistency and perseverance are important to have results.
After the first 2 weeks, perform the circuit 2 times and after a month 3 times. If instead, you are already trained, then start doing the circuit 2 times in a row with a 30-second break between one exercise and another and a one-minute rest between one set and the next.
Good workout!
Love handles: the top 10 exercises for men and women
1 – Il bicycle crunch
A variant of the classics crunch.
Lie down on the mat, with your back resting on the ground and your hands behind your ears, raise your hands legs to form a 90 ° angle.
Bring your left knee towards the chest and rotate the right elbow towards the left leg. Repeat on the other side. As you bring one leg towards your chest, straighten the other.
Duration: 30 seconds.
2 – Russian twist
Start in a seated position with your knees bent and your feet flat on the ground. He brings his shoulders back slightly and rotates his pelvis anteversion, holding her back very straight.
Start in a seated position with your knees bent and your feet flat on the ground. He brings his shoulders back slightly and rotates his pelvis anteversion, holding her back very straight.
Try to get into a comfortable position by contracting your abdominal muscles and pulling your belly in. She reaches out in front of you and twists her torso left and right without moving her legs. To increase the difficultyuse a medicine ball 4 or 6 kilos or a kettlebell in your hands.
Duration: 30 seconds.
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3 – Plank knee
To increase the difficulty, you can train with a unstable tool such as the the bosu balance trainer.
Arms outstretched, shoulder-width apart, and back straight, balanced on toes. She inhales and exhaling brings her right knee towards her chest, jumping, then switches legs.
Very important: always keep your body in plank position and belly in.
Duration: 30 seconds.
4 - Side plank on the elbow
A variation of the exercise plank.
Start on your side with your back straight and your right elbow resting on the ground. Inhale and, exhaling, raise your side to form a straight line with your body. Go back down, but not fully lean on non-slip mat.
Duration: 30 seconds per side.
5 - Side plank straight arms
Lying on your side, take your hip off the ground by leaning on your outstretched arm. The other arm is placed on the other side or extended straight outwards. The feet are placed on top of each other. Ideally, you should be able to create a "T" shape with your body.
Duration: 30 seconds per side.
6 – Stability ball plank
Use a fitness ball, get into a plank position, resting your elbows on the ball. Inhale and, exhaling, bring your belly in and hold the body straight as a board. If this is too difficult for you, do the plank on the ground.
Duration: 30 seconds
7 – Elevated plank
Use a bench or fitness ball to support your feet. Breathing in and out, get into a plank position with your feet on the ball and your hands on the ground.
Always keep your back straight and your stomach in.
Duration: 30 seconds.
8 - High plank on the hands
Get into a plank position with your arms outstretched spread beyond shoulder width and your legs straight.
Focus on the breath and hold the position. To be able to keep your back straight, bring your belly in and imagine that your navel is "sucked" into your spine.
Duration: 30 seconds
9 – Low plank
Get on your knees with your elbows on the ground, bring your straight legs back by placing your feet on your big toes and lift your pelvis, paying attention to keep your back straight and parallel to the floor. She brings her belly in and squeezes her buttocks.
Very important: never let your belly pop out. Keep the cervicals in a neutral position, that is, in the extension of the body.
Duration: 30 seconds
10 - Deadlift or deadlift
Deadlift isn't for everyone: if you have back problems, best to avoid. It is a classic exercise in body building and also in crossfit. You can use a barbell, a kettlebell da 4, 6 chili o 8 chili. The exercise itself is simple as it simply involves bending over and lifting weights, but the technique is very important in order not to hurt yourself.
Starting standing, legs spread shoulder-width apart, with the toes turned slightly outwards. Bend your knees and lower yourself into a squat position with your arms outstretched to grab the barbell or kettlebell: as you descend, bring your glutes back and keep your back straight. Grab the weights and bring your legs parallel to the floor, always keeping your back straight.
Look ahead of you without contracting the cervicals. She inhales and, exhaling, lift up on her legs and pull up the weight, keeping her stomach contracted and back straight. When you come to a standing position with outstretched arms, repeat all over again. It is not an exercise to be performed in speed.
Duration: 30 seconds.
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