When it comes to stubborn body parts, we can all agree that love handles take the cake. It seems that no matter how much healthy food we eat or how much we exercise, those love handles just won’t seem to go away.
Belly fat, also known as visceral fat, surrounds your internal organs and is linked with an increase risk of diabetes, heart disease, stroke and dementia. In addition to being unsafe, love handles can definitely feel unappealing.
Doing a circuit of the below exercises recommended by Health Magazine takes just 10 minutes but makes a big difference on your waistline.
1. Woodchoppers
Use a hand weight, holding it with both hands above your shoulder on one side. Twist to the other side and make a chopping motion with the weight, moving it down to your hip. Pivot with the twist, and repeat, doing 20 on each side.
2. Russian Twists
Sit on your butt and lean back at a 45 degree angle, holding a hand weight in both hands. Lift your feet off the ground and cross at the ankles. Twist your torso to the left and touch the weight to the ground next to your body. Repeat on the other side, completing 50 twists while staying balanced.
3. Side Plank Hip Lifts
Get into a side plank by placing your elbow on the ground with your legs and hips stacked. Using your abs, lift your body up into a straight line, holding a side plank. Lower and repeat, doing 15 on each side.
4. Bicycle Crunches
Lie on your back with your knees bent. Lift your shoulders and back up off the ground, and extend your right leg out, twisting your right elbow to come and touch your left knee. Switch sides and repeat 30 times.
Other tips for getting rid of love handles:
1. Eat Well
Consistently eating healthy, clean foods can help get rid of belly fat. Options such as grapefruit, nuts, green tea, and whole grains have been shown to be effective at reducing fat around the abdominal area.
2. Do Cardio
In addition to the 10-minute circuit, make sure you also incorporate cardiovascular exercise into your daily routine. Research shows that walking just two and a half hours each week can reduce visceral fat.
3. Reduce Stress
Studies show that high levels of cortisol, the stress hormone, is linked to increased storage of belly fat. Reduce stress by getting adequate sleep, meditating and exercising regularly.
If getting enough rest during the week isn’t in the cards for you, catching up on sleep on Saturday and Sunday can still do your body good. A recent study found that sleeping in on the weekends can actually help you lose weight—despite what your sleeping habits may be like the rest of the week. While it’s ideal to get enough rest each night, at least playing catch-up seems to pay off in this case!
From:simplemost
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