Although ‘love handles’ can be cute; most people despise having them. ‘Love handles’ not only make it impossible for us to wear tight dresses without exposing them, but they can also be indicators of some serious health conditions such as high blood pressure, heart disease, or diabetes.
Fat can be retained anywhere in the body. However, there are some factors which increase the possibility of accumulating fat in the abdominal area, the lower back area, and the hip area.
These factors include sleep deprivation, lack of physical activity, a diet high in sugars and fats, hormones (especially cortisol), getting older, and untreated conditions which slow down your metabolism such as hypothyroidism (underactive thyroid).
Luckily, you can make your side fat disappear by doing these 5 very effective exercises daily while you are also on a diet rich in fresh fruits and vegetables.
Stand up with your feet at a hip-width distance. Take a hand weight and lift it using your both hands above your left shoulder. Then, quickly twist and turn your body to your left hip just like you would do if you are chopping wood. Pivot your knees and feet as you twist. Then, put the weight back up to your left shoulder. Repeat 20 times. Then switch to your right shoulder and repeat 20 times.
2. Russian Twists
Sit on the floor with your feet flat and your knees bent. Then, lean back your torso at an angle of 45 degrees. Take a dumbbell and hold it on each side. Then, lift up your feet and leave them side-by-side or simply cross them at the ankles. Balance your weight using your butt muscles.
Twist your torso quickly to the right and touch the ground with the dumbbell. If this seems impossible for you, just reach to your right side as far as you can without losing balance. Repeat the exercise on your right side and don’t stop until you make 50 repetitions.
3. Side Plank Hip Lifts
You don’t need any weights for this exercise, only your body weight. Get into this position with your hips, legs, and elbow lying flat on the ground. Maintain the straight line with your body and lift your body’s lower half up into a side plank. Then, lower it and repeat the exercise 15 times on each side.
4. Bicycle Crunches
Lie flat on your back with your hands placed behind your head and your knees bent. Then, lift your upper back and your shoulders off the ground while moving your right elbow toward your left knee at the same time. Then, rapidly switch to the other side as your left elbow should meet your right knee. Do this exercise as long as you can. It is recommended that you should make at least 30 repetitions.
5. Heel Touches
Lie flat on your back with your feet flat, your arms by your sides and your knees bent. Lift your chest toward the ceiling and then place your left arm down and try to touch your right heel. It is fine if you can’t touch it. Just reach as much as you can. Repeat the exercise with your right arm as well and make 15 repetitions on each side.
Do these exercises for 3 circuits 3 times a week.