How To Get Rid Of Love Handles Fast: 18 Exercises That Work Well

How to get rid of Love Handles

Love handle- listening to this word for the first time, I felt it is something romantic. But no, it leads to something very different which very fewer people can think about. Love handle represents the fat of our body. That fat, which makes us feel embarrassed and which makes us think which dress to wear to hide it. There are many reasons for the accumulation of fat, and once deposited it is not very easy to get rid of love handles.

But what cannot be achieved with hard work and a disciplined routine? Even the stubborn love handle will be forced to leave your body if you chose a proper workout and diet plan.

Trabeauli has brought to you some amazing and effective ways to get rid of love handles back fat and upper body fat fast.

Check out the blog-

What is Love Handles?

Love handle although it seems to be a romantic word, but it is not, it is the name given to the fat which gets deposited between hip and waistline. It is more visible when we wear a body-hugging top, saree or lehenga. And love handles, makes us look more fat in these clothes and make us lose our confidence.

So, let us understand how it is caused and how to reduce it so that we can wear any type of dress with full confidence.

What causes Love Handle?

There is no one reason for the deposition of fat. Fat gets accumulated in our body when we eat too many calories and our body is not able to digest every last of it. So, the inability of the body to burn the calories leads to fat accumulation in the body.

Fat can get accumulated anywhere, on the face, hand, legs. But it is very much noticeable when it gets accumulated in the form of Love handles. As it makes a tire like shape in our body.

Other causes of Love Handle are-

1. Hormonal changes
2. Not active physically
3. Lack of sleep
4. Eating more calorie-filled food, than burning it.
5. Age factor- Fats start depositing as you get older.

Exercises to Get Rid Of Love Handles Fat

There are many exercises which we do to stay fit and healthy. But if you are dedicated to removing the love handles. Here are some dedicated exercises for you, you can perform them even at your home.

1. Woodchoppers-

This is a simple exercise which makes your obliques and abs work. It strengthens them while promoting good posture, and this overall reduces the love handles.

How to perform:

• All you need is a stretching rope for this.
• Stand straight with your legs shoulder apart
• Take the stretching device in your hand.
• Stretch it diagonally towards your left shoulder.
• Make sure your hands are straight while doing this.
• Return to the starting point, then do it the same by taking it to the right shoulder.
• Do three sets of it with 10-15 repetitions on each side.

2. Russian Twists-

This twist is easy to perform and it focuses on reducing your love handle and upper body fat. It works on your abdominal muscles and strengthens it.

How to perform:

• Sit on the floor with your legs spread out.
• Your back should be straight.
• Now bend your legs from knees and let it be in the air.
• Bend slightly backward, to maintain the balance and have 90degree.
• Twist your torso and hands from one side to another.
• Do not move your legs
• Repeat this 10-12 times with three sets.

 

3. Hanging Leg Raises-

This is a very simple exercise and it also helps to increase your height. Doing this exercise regularly helps to reduce the fat from the waistline.

How to perform:

• You just need something strong you can hang on.
• Jump and hold on to the bar, flexing your hips while doing so.
• Lift your legs until they make a perpendicular angle to your torso.
• Hold the position for few seconds.
• Slowly slowly come back to the original position of hanging leg.
• Repeat the same procedure for 10-12 times with three sets.

4. Crab Kick-

 

An exercise that focuses on the lower part of the body. Crab Kick exercise is more effective if you use it with the help of hamstrings and quads. Its reduce belly fat also.

How to perform:

• Sit on your mat with the bend knees and keeping your feet together.
• Keep your hands at the back with fingers facing another side.
• Slowly pull your hip up in the air, and kick your right leg up.
• Keeping switching the legs and repeat the same process.

5. Bicycle Crunch-

Remember when we were small and used to go cycling, we were fit and healthy then. This exercise is a little twisted. It involves cycling with crunches. Bicycle crunch helps to reduce your waistline and also get rid of  love handles in just 3-4 weeks.

How to perform:

• Lie down comfortably on the floor with your back straight.
• Your hands to be at back supporting your head.
• Bend the knees.
• Bring your right knee back and try touching the right knee with the left elbow.
• Relax back to the initial position.
• Now, do the same with the left knee and right elbow.
• Do it 25-30 times from both sides.

6. Plank Crunch- Sideways-

This is a little difficult exercise to perform, so it is necessary that you start normally and with practice, you will reach the level. Plank crunch is one of the best exercises to get rid of love handles.

How to perform:

• Lie sideways on the floor.
• Lift your body with the help of left palm, and legs over one another
• Slowly slowly raise your hip, now your hip, head, and legs are in the same line.
• Put your right hand over your head by bending the elbow
• Lift your right leg and try to touch it with a bent elbow, while maintaining your balance.
• Hold this position for 2-3 seconds
• Perform 10 sets of it each side.

 

7. One Hand Toe Touch-

This is a very simple yet effective exercise. One Hand Toe Touch helps to burn the excess fat and also stretches your waist, If you have a sitting job, where you are on the desk for 8-9 hours, this is a must exercise for you. It reduces the love handles and also stretches the leg.

How to perform:

• Sit comfortably on the mat with your legs in the front and back straight.
• Fold your one leg, so that, it touches the inner thigh of another leg.
• Now, touch your left toe with your left hand.
• Bend slightly so that you can touch the toe.
• Hold the position for 5-10 seconds
• Repeat it from another leg.

8. Triangle Pose-

This poses everyone might remember from their school days. Triangle pose means twists and turns the muscles in your abdomen. It helps to reduce the love handles and also maintain the health of your overall body.

How to perform:

• Stand with your legs shoulder-width apart.
• Stretch your hands sideways parallel to the ground.
• Inhale and slowly bend your body sideways, your left hand touching right leg toe.
• Exhale and come back to normal position.
• Do this with another leg.
• Perform this at least 10 times at one side.

9. Side Stretching-

Side Stretching exercise especially targets the love handles. It also helps in providing relief if you are suffering from shoulder or back pain.

How to perform:

• Stand properly on the ground with your legs apart.
• Lift your right hand, bend it from the elbow and try touching the left shoulder with a right hand from back.
• Your right hand should be firm on the left shoulder, bend your body leftwards putting pressure on the elbow.
• Hold that position for few seconds and come back to the initial position.
• Repeat it with the other side.

10. Knee Drop-

You need an exercise ball to perform this, but you can also make a ball of the towel at your home. Knee drop helps to twist the abdomen and reduce the love handles.

How to perform:

• Lie back on the mat with your back straight and knees folded.
• Keep the ball or towel made a ball in between the knees.
• Your arms to be parallel to your shoulder
• Keeping your head and arms straight twist the abdomen, so that both knees go to the left side.
• Knees can touch the floor but your ankle should remain in the air.
• Repeat the process on the other side
• Do this exercise 20 times on both sides, and your love handle will be gone in a few weeks.

11. Donkey Kick- Sideways-

An excellent workout for the lower part of your body. With this exercise, you can train your abdominal muscles, pelvic muscles, lower back, and shoulders. Donkey Kick tones the lower part of your body and removes the love handles.

How to perform:

• Get down on the floor, with your knees and elbow touching the floor.
• Slowly lift the left knee and kick to the side.
• Do it in such a way, that the left knee is parallel to the ground.
• Come back to the initial position.
• Do it, with right knee now.
• Do at least 10 times with one leg before changing to others.

12. Side Squats-

Squats are the best way to push down your body fat to the hip area. Similarly, side squats target your lower body and help to reduce the love handle. These squats diminish fat from your waistline and give your abdomen a proper workout.

How to perform:

• Stand erect with legs wide apart.
• Now, put all your weight on one side say left and bend leftwards by bending the knee.
• While your body is left sideways, your right leg will be stretched.
• Slowly come back to the initial position.
• Repeat the same with the other side.
• Do 20 squats on each side.
• Make sure your back is straight while performing this exercise.

13. Side Kicks-

Sidekicks is another way to reduce the love handle and tone your body. It also comes under cardio exercise.

How to perform:

• Stand straight with your feet wide apart and toes pointing towards the wall.
• Keeping your body straight, lift your right leg as high as possible.
• Bring your leg to the initial position and repeat it again with the other side.
• Do this 25 times from each leg.

14. Box Jumps-

It is a plyometric move that strengthens the lower part of your body while reducing the love handle.

How to perform:

• For this, you need a box or stool on which you can jump.
• Stand in an athletic position, with your feet shoulder-width apart.
• Be at a comfortable distance from the box.
• When you are ready to jump, drop into quarter squat, extend your hip and push your feet to the ground.
• Jump so that, you land on the top of the box.
• Go back to the original position.
• Repeat this 20 times with a set of 4.

15. Reverse Crunch-

Reverse crunch is the core exercise that targets the lower part of the body. It helps tone the muscles of the abdomen area by reducing the love handle.

How to perform:

• Lie flat on the ground with your legs extended and arms parallel on the ground.
• Bend your knee, such that the calf muscles are parallel to the ground.
• Draw your knee towards your head.
• Lift your knee upwards towards the roof.
• Come back to the initial position
• Take a pause and again perform it.

16. Hip Rollers-

One of the great exercises, for the midsection. This exercise targets the oblique muscles and focuses on reducing the love handle.

How to perform:

• Lie down on the mat with flat back and palms down.
• Bend the knee and move them to one side with abs sucked in.
• Come back to the initial position.
• Perform it with another side.

17. Running Planks-

It is truly said,’ whoever says one minute is short has never done plank for a minute’. Planks help to increase our focus, strengthen our shoulder and also reduces our love handle.

How to perform:

• Come in the plank position, with your back straight.
• Now bring your one knee forward, then another knee as if you are running.
• Let your upper body be still.

All the above exercises should be performed only after doing the warm-up. As you can end up hurting yourself.

Other things to take care of

 

• Cut on Added Sugar- Cutting down on sugar is one of the best ways, to lose your body fat. Added sugar found in cookies, drinks, candies, and soda affects your health a lot. They are loaded with calories and add to the body fat especially in the belly area.
• Focus on Healthy Fats- There are two types of fats healthy and unhealthy. Healthy fats like avocado, olive oil, nuts, seeds, and fatty fish help to reduce the fat around your waistline. They not only taste delicious but they also give you proper energy, which helps to burn your calories the whole day.
• Fill up on Fiber- Adding soluble fiber in your diet helps you get rid of stubborn love handles.  Fiber gives you a prolonged feeling of fullness, which decreases our food intake hence reducing body fat. Soluble fibers include- beans, nuts, oats, vegetables, and fruits. They are nutritious and also increases healthy bacteria in our stomach.
• Have Less Stress- It has been proven that stress has a negative impact on our health. If you are stressed out, it will be bad for both your mental and physical fitness, and this will lead to an increase in body fat. Being in stress for a long time can make your body weak and there can be more side effects like headaches, anxiety, weight gain, etc.
• Get Enough Sleep- We often don’t understand the importance of proper sleep in our routine. Not getting enough sleep increases cortisol levels in our body, which leads to weight gain. Lack of sleep or insomnia also leads to obesity and the risk of diabetes. Having 8 hours of uninterrupted sleep will prevent you from gaining weight.
• Increase your Protein Intake- Adding protein intake in your body, will help you to lose fat and maintain proper body weight. Protein gives you the feeling of fullness between meals, which reduces our food intake. High-quality protein includes- eggs, nuts, seeds, seafood, poultry, and legumes.
• Increase Your Cardio- Cardio exercises are real good fat removal exercises. They increase your heart rate for an extended time and your whole body is filled with energy, which helps in the burning of calories and extra fat from the body. You can also start aerobics, like walking, swimming, and spinning.
• Stay Hydrated- Have enough water in a day. Keeping yourself hydrated, helps in flushing out all the toxicity from the body. Apart from water, you can also have unsweetened beverages to keep yourself hydrated.
• Practice Mindful Eating- This is something different. Mindful eating means focusing on your food and paying more attention to how you feel while eating the food, this can help you to shed some fats from your midsection. Practicing mindful eating helps you gain control over how much you eat and may lead to consuming fewer calories.
• Cut on Alcohol- Alcohol also contains calories. Cutting down on alcohol is one good way to cut down on calories and remove body fat. Alcohol dehydrates your body and also increases the feeling of hunger, which makes us consume more calories.
• Eat Whole Foods- Whole foods like vegetables, fruits,  nuts, seeds, and whole grains help your body with proper nutrition and also shrink down your waistline. Eating more junk and oily food add on to your calories and fat accumulation.
• Do Pilates- Pilates exercise helps to tone and tighten your entire body. It can be difficult at first, but it is very effective. Pilates can be done by any age woman. And doing pilates regularly, have proven to cut down a great amount of fat from the body.
• Track Your Progress- Track your progress every week, to see how you are performing. Note down the inches every week and then compare it. If not satisfied with the result, increase the workout.

 

EAT. SLEEP. BURN-

This is another way to reduce belly fat and how to get rid of love handles. It is a program, which guides you about the way how you can reduce your excess belly fat. It guarantees you a proper sleep, it tells about 3 key sleep switches which helps us to reclaim our energy. It also helps our brain shut down any kind of anxious thought (which leads to fat accumulation in the end).

This is one method used by many people, and they all are happy with their results as they now have a slim, toned and healthy body. 

FAQ

• How long it will take to reduce the fat?

It all depends on your exercise and your diet. Neither exercise nor diet can work alone to cut down Fat. They have to go hand in hand, if you are regular in the diet and exercise, love handle can get reduced in 2-3 months.

• Can leg side-lifts help in reducing love handles?

Yes, leg side lifts work on all the muscles, it helps tone them by cutting down on fat. So, it will also help you to reduce your love handle.

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