A 10-Minute Love Handle Workout

Love handles, or what Ashley Graham calls “side hips,” can be quite challenging to get rid of. Why, you ask? Since love handle fat is located on one side of the abdominal region, many people believe that a typical abdominal workout will blow it away. This is not the case. The love handles are located over the obliques, a very specific group of abdominal muscles. In order to really exercise these suckers, you have to aim them precisely.

In other words, it’s a myth that you can spot fat loss. Yes, you can target your obliques to maximize it, but fat is reduced through cardio and diet. We’ve all heard that abs are made in the kitchen, and (unfortunately) it’s true. You can do sit-ups until the cows come home, but unless you eliminate excess fat through a healthy diet, your toned abs will never be seen. So here’s the best strategy to kick your love handles to the curb.

Step 1: Eat lean. Eat clean.

Step 2: Add 30 minutes of cardio every other day. Add 30 minutes of cardio every other day. If you’re feeling really hardcore, step it up to 6 days a week. A Duke University study found that people who walked for about 30 minutes six days a week gained little to no belly fat over eight months.

Step 3 Try the following 10-minute love handle workout. It hits the obliques hard and works the rest of your core as well. Trust me, it will make those love handles run faster!

The 10-Minute Love Handle Workout
Repeat the following cycle 3 times, moving from one exercise to the other as quickly as possible. Do this cycle 3 times a week.

40 Woodpeckers (20 on each side). Stand using weights from one hand, feet hip-width apart, and weight on your left leg. Start by lifting the weight by your left shoulder with both hands. Then, twist your body and do splits to your right hip. Allow your feet and knees to rotate as you twist. Lift the weight back over your left shoulder and repeat 20 times. Next practice your right side.

50 Russian Twerking Moves. Sit on your hips with your knees bent and your feet flat on the floor. Your torso should be tilted backwards at a 45 angle to the floor. Hold a dumbbell in both hands. Lift your feet from the ground and cross them at the ankles, balancing on your hips. From this position, twist your torso to the right, touching the dumbbells to the ground next to your body. Next, twist to the left, touching the weight to the left side of your body. Repeat back and forth while using your legs and torso to lift off the ground for balance.

30 side plank hip lifts (15 on each side). Get into a side plank position with your elbows on the floor and your legs and hips on the floor. Engaging your abs and keeping your body in a straight line, lift your lower body off the floor and into a straight plank position. Lower again and repeat. Do 15 reps on your right side, then 15 reps on your left side.

30 Bicycle Sit-ups. Lie on your back, knees bent, hands behind your head. Do not clasp your hands together. Engage your abdominal muscles and lift your shoulders and upper back off the ground. At the same time, move your right elbow to your left knee so that they meet in the middle of your body. Next, switch your position and move your left elbow towards your right knee. Continue as fast as you can while still keeping your torso lifted off the ground.

 

Want more quick workout ideas? Check out our 30 Day Arm Major Challenge and 30 Day Body Major Challenge!