5 exercises to lose your love handles
Aerobic exercise and a healthy diet can help you burn fat and see your abdominals in the mirror but in order to get a muscular and feminine waist, you will have to tone your muscles obliques and this also involves sheathing.
These exercises alone are not going to melt you all the superfluous fat that you have accumulated for years on this area, but it will be a great way to strengthen your abdominals and have a superb sheathing, as long as you continue your cardiovascular exercises in parallel.
How does it work? The internal and external muscles of the obliques work together with other peripheral muscles to stabilize the spine and torso but their first goal is to allow you to turn and bend.
Exercise 1: Bicycle Crunch
This is one of the best exercises to work obliques and abdominals on the surface. What for? Because it involves a rotation and at the same time a bending of the spine, and as we have indicated above, this is what will allow you to firm this area.
Starting position: Lie on your back, with your knees bent at 45 degrees. Bring your left elbow back to your right knee by bringing them closer together and alternate with the right side. Remember to exhale in order to contract your abdominals and obliques.
Perform the movement for 1 minute without stopping, you will feel a beautiful burn on your entire size! Move on to the next move right away.
Exercise 2: Roman Chair Twist
The Roman chair is an extremely powerful tool in your gym. Indeed, by lifting your legs, you force your abdominals to stabilize your spine. And by adding a lateral flexion or "twist", you add an additional challenge to your obliques.
Starting position: Your elbows rest on the side cushions, your back stays in contact against the rear support, your arms are bent 90 degrees, chest out and legs outstretched.
Raise your knees in order to bring them back to the level of your belly and while making this movement, perform a bending of the obliques on the right. Return to the starting position and then flex on the left.
Do between 12 and 15 repetitions during 3 sets. Especially exhale well all the air of the lungs to force you once again to contract your obliques and abdominals.
For more difficulty hold the contraction position for 1 to 2 seconds and go back down gently.
Exercise 3: Windshield Wipers
This is the famous wiper movement. It is a particularly challenging movement that flexes your legs laterally to work your obliques and abdominals and to stabilize your spine.
Starting position: Lie on your back, legs rise and bent at 90 degrees. Your arms outstretched and hands on the ground. Take a cushion that you will simply place between your two knees in order to also contract your glutes and be more stable during the movement.
Gently lower your legs to the ground while keeping the position first on the left and then on the right. Perform each movement in 2 seconds and do as many repetitions as possible for 1 minute.
Exercise 4: Standing oblique lift
This exercise targets your obliques in their contraction thanks to the flexion of the side bust. It allows maximum stretching and a nice contraction at the top of the movement. This is an exercise that you can do at home also either with a weight or with an elastic band stuck under the foot.
Starting position: Standing and feet shoulder-width apart, chest proud. You hold a weight of your left hand close to your body while the other hand is behind the head.
Extend your left oblique to the maximum by making a lateral bending of the bust on the opposite side and then contract by lowering the weight to the ground as much as possible. Perform 20 to 25 repetitions for each side.
Exercise 5: Side plank lifts
For this last movement, we will explain a movement that works at body weight and that only works your obliques one side at a time.
Starting position: Perform a beautiful sideboard by raising your outer arm to the ceiling while your body rests on your feet and your forearm bent 90 degrees.
Lower your hips and only your hips 5 cm from the ground and then go up explosively. Make the movement for 30 seconds for each side.
All these exercises that you must include in a full training or scattered daily in your routines will give you beautiful obliques and will significantly improve your posture!