If you’re having issues with that flabby out-pouching on your sides despite doing numerous side bends with a dumbbell or even performing sit-ups and cardio, then you definitely have to change your routine. Known as love handles, these belly fat that somehow manage to find their way towards the sides can be a cause of concern for men and aspiring bodybuilders who simply want a better-sculpted body. More importantly, experts now say that love handles are now one of the key indicators of poor health. If you really want to shed those unsightly bulges on your sides, then you’d better get in shape with these 10 exercises to get rid of love handles.
Battle rope waves
Always start by placing your feet spaced the same width as your hips. Slightly bend your hips and your knees. Make sure to ‘lock in’ your core muscles. Grab one end of a long and heavy rope using both hands. Make sure to keep your arms right in the center of your body. Get into a half squat position. From this position, spring upwards and swing your arms all the way over your head. This will create the wave-like motion on the rope. Do this for 30 seconds followed by a 30-second rest. Do 4 sets.
Box jumps
For this to work you will need an elevated platform, ideally a sturdy box which you can easily stand on. The point is to have a platform that will not tip over when you do manage to land on it by jumping onto it. Stand with your feet spaced in the same width as your shoulder. Make sure to observe some distance between your feet and the edge of the box. When you’re ready, quickly assume a quarter squat position and jump onto the box by extending your hips, pushing your feet, and swinging your arms. Do 20 repetitions and 4 sets of this exercise.
Deadlift
Almost everyone knows how to perform the deadlift. Always stand with your feet distanced a bit narrower than the width of your shoulders. Grab the barbell and slowly bend your knees. You’d want your shins to somehow touch the bar. Your shoulder blades should also be in line with the bar. With all your might, pull on the bar and roll it over your thighs and knees. The cycle terminates with your knees and hips locked. Repeat at least 10 times and do 4 sets.
Hanging leg raises
This is quite easy. You only need to hang on a bar then slowly flex your lateral muscles as well as your abdominals. This will help you prepare to raise your feet towards your front and upwards. Make sure to keep those legs in perfect alignment at all times. Repeat 20 times and do 4 sets.
Jumping burpee
This requires you to start on a standing position with both feet close to each other. Bend at the waist and knees. Now plant your palms on the ground and kick your feet towards the back to assume a plank position. Stand back up by kicking both of your feet back in. Immediately jump as high as you possibly can and land with both feet on the ground. Perform this manoeuvre for about 15 times, rest, and start with a new set. Perform 4 sets.
Kettlebell swing
Start in a standing position, making sure that your feet are distanced wider than the width of your hips. Hold the kettlebell with both hands and position it in front of your body. Bend your knees slightly and try to move your hips toward the back while lowering your body only slightly. In one fluid motion, swing the kettlebell while pushing your hips forward. Make sure to keep your core muscles and your glutes engaged all the time. Perform 20 repetitions and 4 sets of this exercise.
Kneeling vacuum
To perform this exercise, you need to kneel and lower your butt so that it sits on your heels. Now place both of your hands on the corresponding side of each leg. Move your shoulders backwards and suck in your abdominal muscles so that they are drawn inwards. Hold this position for at least 20 seconds. Release the tension for about 2 seconds before contracting it again. Do this for a total of 60 seconds.
Running planks
Assume the plank position and keep your feet close together. Raise or elevate your hips while supporting your bodyweight with your toes and forearms. Make sure to tighten those core muscles as you maintain this position for at least 30 seconds. Keep your back straight. Perform 4 sets.
Russian twist
Start by sitting on the floor, bending both of your knees, and planting both of your feet on the floor. Hold a medicine ball or even a weight right in front of you by extending your arms straight out. Now slowly assume a reclining position with your back forming a 45-degree angle relative to the floor. Make sure to keep your knees bent and your feet planted on the floor. Twist your upper body by rotating your arms sideways. Repeat this 15 times for 4 sets.
Sledgehammer overhead strikes
Be careful with this exercise as a sledgehammer is no ordinary tool. The position you would like to assume is that of chopping firewood. One hand holds the handle of the sledgehammer near the end while the other hand holds the handle near the hammer itself. Raise the sledgehammer over the shoulder on the side holding the handle near the hammer. So if it’s the right hand holding the part near the hammer, then the sledgehammer should be raised over the right shoulder. Raise it over your head and prepare to slam it downwards and try to hit a tire’s center. Repeat the process with your other hand holding the area near the hammer. Do 20 repetitions and 3 sets for this routine.
With these exercises, you can easily get rid of love handles. Just make sure to observe the correct technique for ensuring the best results. Be sure to also check out our range of legal steroids to maximize your training.
