Exercises to Reduce Belly Fat and Love Handles

Exercises to Reduce Belly Fat and Love Handles

The belly fat and love handles is one of the most difficult tasks as it is the hardest targeting area when you are talking about weight loss or good looking physique. Then you have to

do workout to get rid of love handles and belly fat, if you serious about weight loss and attaining the good physique.

Some unhealthy lifestyle habits such as being sedentary or having a poor diet can cause belly fat and love handles to build up. As we all know, waiting for a miracle will not do much; to get that flat stomach, you need to put forth some effort and make some small exercises to reduce belly fat and love handles.

1. V-Ups:

How to Do:

• Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
• Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
• Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
• Keep your abs tight, a straight back, and strong posture throughout. Repeat for 15-20 reps.
• Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

2. Burpees:

How to Do:

• To do the burpee, start from a standing position with your feet shoulder-width apart. Drop to the floor, and perform a push-up.
• At the top of the push-up, jump forward to bring your knees to your chest.
• And continue the jump to bring you as high off the floor as possible and back to a standing position.
• These are real killers, but try to do as many as you can in two to three sets, lasting 30 seconds per set.

3. Side To Side Bending:

How to Do:

• Stand in an erect position with your feet together.
• Lift both your hands and stretch it above your head and make sure that they are clasped together.
• Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.
• Now come back to the same standing position.
• Now repeat the same on the right side. Now hold this position for about 15 seconds.
• Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

4. Bicycle Exercise:

How to Do:

• Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches.
• Lift both the legs off the ground and then bend them at the knees.
• Bring the right knee close to the chest, keeping the left leg out.
• Then take the right leg out and bring the left leg close to the chest.
• Alternate bending the knees as if you are using a bicycle.

5. Mountain Climbers:

How to Do:

• Start in the push-up position. Keeping your hips at the same height as your shoulders.
• Shuffle your right knee in toward your chest.
• And then immediately switch it out for your left knee.
• Think of this move as trying to run in a horizontal position.
• You want to do these continuously, without rest, as many times as you can while still keeping your hips and shoulders at the same level.

6. Jumping Oblique Twist:

How to Do:

• Stand with your feet together.
• Bring your arms up to shoulder height with your hands in front of your chest.
• Hop and twist at torso to land with both feet pointed to the left, keeping your chest facing forward.
• Hop again and twist at the torso to land with both feet pointed to the right. Repeat.

7. Seated Russian Twists:

How to Do:

• Sit on the floor with your knees bent and feet flat.
• Hold your arms out in front of you, hands pressed together.
• Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
• Return to center, and twist to your right. That’s one rep.
• One full rep should take about 20 seconds. Take a breath and repeat.
• Start with four to five reps, adding more reps as you get stronger.
• For an added challenge, lift your feet off the floor as you do this exercise.

8. The Wood Chop:

How to Do:

• Start with your feet shoulder width apart, and your knees slightly bent.
• With a weight in your hand, start with your arm across your body.
• Holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body.
• This works the muscles on your sides where your love handles are.
• Make sure you are using your core to move the weight, not just your arms.

Original article and pictures take http://womensmap.com/articles/exercises-to-reduce-belly-fat-and-love-handles/ site