Love handles refer to fat deposits on either side of the stomach. These areas of the midsection are very hard to tone. To get rid of love handles, you have to target the obliques. The obliques are muscles located from lateral and anterior parts of the abdomen. By engaging the obliques, you can trim your waistline and achieve definition on both sides of the stomach. In today’s post, we are listing down exercises that will blast the obliques:
Oblique Press and Reach
Start by kneeling on your left knee. Your right foot should be out in front of you. Keep the foot flat on the floor. Now, squeeze the abdominal muscles as you sit back straight. Tuck your tailbone. Hold a medicine ball in your right hand. Extend your arm out to right and bend at a 90-degree angle.
Keep your fist in the air then reach up. Extend your arms straight while you bend your body down to the left side. Touch your left fingers to the ground. Then, engage your oblique muscles by pulling your torso back to the starting position. Do three sets of 15 reps on either side of the midsection.
Side Plank Crunch
Prop yourself on your right elbow. Your right foot should be placed slightly in front of your left foot. Now, engage your core and pull the right knee towards the chest. Crunch your left elbow towards it. Then, go back to the side plank position. Do three sets of 10 reps and rest for 90 seconds.
Plant up downs targets the obliques while also building upper body strength. Go to a planking position. Your arms should be straight directly under the shoulders. Now, squeeze the butt and tighten the abdominal muscles. Tighten your spine. Starting with one arm, lower down onto your forearms. Repeat on the next arm. Move back up one arm at a time until you extend the body to a full plank. Do not rock your hips and keep the core nice and tight. Now, do 9 on either side of the obliques and hold the position for 30 seconds.
Pass the Ball
Pass the ball is similar to bicycle crunches. But you use a medicine ball to increase the resistance. Start by lying flat on the ground. Engage your abdominal muscles by tightening your spine. Pick your chest up by pulling the right knee into your chest. Hold the ball in your left hand. Now, pass the ball underneath your right knee into your right hand and do the crunch. You want to achieve an 8-figure.
Start rotating your legs with every pass. Make sure you’re holding the crunching position as you rotate the legs. Lift your shoulder blades within a few centimeters off the ground to engage the core. Hold the position for 30 to 45 seconds.
Lie down face-up on the ground. Squeeze the abdominal muscles tight to your spine. Now, lift the legs off the floor until you achieved a tabletop position. Then, squeeze the ball with your legs to activate the inner thigh muscles and lower abdominals.
Now, drop the knees over to the right slowly. Keep the abdominal muscles tight and lower back. Exhale and pull to the center. Inhale as you drop them down the opposite side. Do three sets of 10 reps on either side of the midsection.