We offer you a solution to quickly and effectively address waist obesity, that is, the fat accumulated around the waist. Even if you wear appropriate clothing to conceal this unwanted phenomenon, it still shows up.
Many people want to know how to lose belly fat (also known as “love handles” or “rolls”). Of course, the first step is a healthy, moderate diet . Cardiovascular exercise will help you reduce fat tissue all over your body.
While it’s impossible to remove weight from certain body parts with specific exercises , you can strengthen those areas, and if you lose overall weight/body fat, those areas will look more toned.
With this in mind, we’ve developed a series of four exercises that will strengthen your obliques and core muscles. Combine these movements with a regular cardio and strength training routine and a healthy diet (nutrition is 80% of your results!), and you’ll be on your way to losing those love handles.
Exercise 1: Oblique V-shaped crunches
First, lie on the floor. Then, lie on your side. Extend the arm you have on the floor with your palm facing down for support, and place the other arm touching your head. This is the starting position.
Next, stand up, bringing both legs together as high as you can, while bringing your bent elbow toward your legs.
The idea is to lean on your glutes, trying to touch (or come as close as possible) your legs with your elbow. Then, inhale as you return to the starting position.
Repeat this 10 to 15 times on each side.
Exercise 2: Swimming
Lie face down with your legs straight and together.
Stretch your arms straight above your head.
Then, contract your abs, supporting yourself only with your abdominal area.
Simultaneously, raise your right arm and left leg, while lowering your left arm and right leg.
Then do the opposite: raise your left arm and right leg, while lowering your right arm and left leg. You will have completed one repetition.
Do 10 repetitions.
Exercise 3: Side plank
First, lie on your right side with your legs extended and your feet and hips resting on the floor, one on top of the other.
Next, place your right elbow directly under your shoulder, as shown in the illustration. Then, contract your core muscles and lift your hips and knees off the floor.
Hold this position for as long as you can. Then, return to the starting position. Then, do the other side and repeat.
Exercise 4: Russian twist
Sit on the mat with your legs bent, relax your elbows, and clasp your hands.
From this position, slowly rotate to the right, touching the floor near your hips. Then, return to center and continue with the left to complete one repetition.
Remember that the movement is not large and should come from the rotation of your trunk. Try to keep your abs contracted throughout and make this movement more controlled.
Do 30 repetitions.
