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Say Goodbye to Love Handles: Top Exercises to Target and Tone Your Obliques - Genetic Nutrition

Say Goodbye to Love Handles: Top Exercises to Target and Tone Your Obliques

, by Sandesh Prasannakumar, 11 min reading time

Appealingly referred to as love handles, these are the extra flabs of fats that develop along the sides of the waist. Though they may not be easy to get rid of, the good news is that it is possible to tone your oblique muscles, which are located around your waist and sides. The following workouts that have been explained in this all-inclusive guide will allow you to tone your oblique muscles and get rid of love handles easily.

Understanding Love Handles

What Are Love Handles?

Love handles are the areas of the skin that are usually fatty and appear on the sides of the waist. They are generally attributed to a poor nutrition plan, a sedentary lifestyle, and probably some hereditary issues. They are localized fat deposits that contribute to the overall body shape hence are targeted by individuals seeking changes in the size of the waist.

Why Are Love Handles Hard to Lose?

The fat around the waist can be quite resistant because of their nature and the fact that human body reserves fat around the waist for energy reasons. Losing weight on specific areas of the body through exercising is known as spot reduction and it is a myth. Nevertheless, the procedures of exercising the muscles in the area and a decrease in the general body fat level due to dieting will give the figure a slim and sleek look.

Effective Exercises to Reduce Love Handles

For the best results in trimming and strengthening the oblique muscles, one has to combine strength training, cardio workout and exercises that specifically target the muscles. Here are the top exercises that will help you say goodbye to love handles:

1. Russian Twists

How to Do It:

  1. Sit on the floor with your knees bent and feet flat.
  2. Lean back slightly while keeping your back straight and lift your feet off the ground.
  3. Hold a weight or medicine ball with both hands.
  4. Twist your torso to the right, bringing the weight towards the floor beside your hip.
  5. Return to the center and twist to the left.

Benefits:

Russian twists engage the obliques and the entire core, improving rotational strength and stability.

2. Side Plank

How to Do It:

  1. Lie on your side with your legs extended and feet stacked.
  2. Prop yourself up on your elbow, keeping your elbow directly beneath your shoulder.
  3. Raise your hips off the ground, forming a straight line from your head to your feet.
  4. Hold the position for 30-60 seconds and then switch sides.

Benefits:

The side plank strengthens the obliques, shoulders, and glutes while enhancing core stability.

3. Bicycle Crunches

How to Do It:

  1. Lie on your back with your hands behind your head and knees bent.
  2. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg.
  3. Switch sides, bringing your left elbow towards your right knee.

Benefits:

Bicycle crunches effectively target the obliques and the entire abdominal region, promoting muscle tone and endurance.

4. Standing Oblique Crunch

How to Do It:

  1. Stand with your feet shoulder-width apart and your hands behind your head.
  2. Lift your right knee towards your right elbow while crunching your torso to the side.
  3. Return to the starting position and repeat on the other side.

Benefits:

This exercise works the obliques and improves balance and coordination.

5. Woodchoppers

How to Do It:

  1. Stand with your feet shoulder-width apart and hold a weight or medicine ball with both hands.
  2. Start with the weight at shoulder height on your right side.
  3. Swing the weight diagonally across your body towards your left hip, twisting your torso.
  4. Return to the starting position and repeat on the other side.

Benefits:

Woodchoppers mimic a chopping motion, targeting the obliques and improving rotational power.

6. Seated Knee Tucks

How to Do It:

  1. Sit on the floor with your hands behind you for support.
  2. Lean back slightly and extend your legs.
  3. Pull your knees towards your chest while simultaneously bringing your chest towards your knees.
  4. Return to the starting position.

Benefits:

This exercise targets the lower abdominals and obliques, enhancing core strength and muscle tone.

7. Mountain Climbers

How to Do It:

  1. Start in a plank position with your hands directly under your shoulders.
  2. Drive your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
  3. Continue alternating as quickly as possible.

Benefits:

Mountain climbers are a dynamic exercise that targets the entire core, including the obliques, while also providing a cardio boost.

8. Cable Woodchopper

How to Do It:

  1. Attach a handle to a cable machine and set it at the highest pulley position.
  2. Stand with your feet shoulder-width apart and grasp the handle with both hands.
  3. Pull the handle diagonally across your body towards your opposite hip, twisting your torso.
  4. Return to the starting position and repeat on the other side.

Benefits:

The cable woodchopper provides constant resistance, effectively targeting the obliques and improving core strength.

Incorporating Cardio for Overall Fat Loss

Why Cardio Matters

While strengthening your obliques is crucial, combining these exercises with cardiovascular training is essential for reducing overall body fat, including love handles. Cardio exercises such as running, cycling, or high-intensity interval training (HIIT) can help you burn calories and improve heart health.

Recommended Cardio Routine

  1. HIIT Workouts: Include 20-30 minutes of high-intensity interval training 2-3 times a week to boost metabolism and fat loss.
  2. Steady-State Cardio: Incorporate 30-60 minutes of steady-state cardio, such as jogging or cycling, 2-3 times a week to complement your strength training.

Lifestyle Tips to Enhance Results

1. Balanced Diet

Adopt a balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates. Avoid excessive sugar and refined carbs, which can contribute to fat accumulation around the waist.

2. Hydration

Stay hydrated by drinking plenty of water throughout the day. Proper hydration supports digestion, metabolism, and overall health.

3. Adequate Sleep

Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels, increasing the likelihood of weight gain and fat storage.

4. Stress Management

Practice stress-reducing activities such as yoga, meditation, or deep breathing exercises. Chronic stress can lead to increased cortisol levels, promoting fat storage in the abdominal area.

5. Consistency

Consistency is key to achieving results. Incorporate the exercises and lifestyle tips into your routine regularly to see improvements in muscle tone and fat reduction.

Creating a Workout Plan

Weekly Routine Example

  • Day 1: Strength Training (focus on core and obliques)
  • Day 2: Cardio (HIIT or steady-state)
  • Day 3: Rest or light activity (e.g., yoga)
  • Day 4: Strength Training (full body)
  • Day 5: Cardio (HIIT or steady-state)
  • Day 6: Strength Training (focus on core and obliques)
  • Day 7: Rest or light activity

Sample Core Workout

  1. Russian Twists: 3 sets of 15-20 reps per side
  2. Side Plank: 3 sets of 30-60 seconds per side
  3. Bicycle Crunches: 3 sets of 20-30 reps per side
  4. Standing Oblique Crunch: 3 sets of 15-20 reps per side
  5. Woodchoppers: 3 sets of 15 reps per side
  6. Seated Knee Tucks: 3 sets of 15-20 reps
  7. Mountain Climbers: 3 sets of 30-60 seconds
  8. Cable Woodchopper: 3 sets of 15 reps per side

Conclusion

Toning your love handles requires a comprehensive approach that includes targeted exercises, cardiovascular training, and healthy lifestyle habits. By incorporating the effective exercises outlined in this guide into your routine and complementing them with a balanced diet, adequate hydration, and proper sleep, you can achieve a more sculpted waistline and reduce love handles.

Consistency and patience are crucial, as changes take time. With dedication and the right strategies, you can say goodbye to love handles and hello to a stronger, more defined core.

For all your protein and supplement needs, visit Genetic Nutrition!

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