Having excess belly fat can negatively affect your health and may contribute to several chronic conditions. One specific type of belly fat — visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions.
Shrinking love handles or belly fat involves a combination of targeted exercises, a healthy diet, and overall fat loss. While spot reduction is not entirely possible, focusing on exercises that engage the core and promote fat loss can help tone and tighten the area around the waist. Let us see some effective exercises to help you work on shrinking love handles & belly fat:
At Home Exercises for Shrinking Love Handles & Belly Fat:
Sit on the floor with your knees bent and feet flat.
Lean back slightly and engage your core.
Hold a weight or medicine ball and twist your torso from side to side, touching the floor beside you with the weight.
Lie on your side with your elbow directly beneath your shoulder.
Lift your hips, creating a straight line from your head to your feet.
Hold the position, engaging your obliques. Switch sides and repeat.
Lie on your back, hands behind your head and legs lifted.
Bring one knee towards your chest while twisting your torso to bring the opposite elbow towards the knee.
Repeat in a pedaling motion.
Start in a plank position.
Bring one knee towards your chest, then quickly switch legs in a running motion while maintaining a plank position.
Stand with your feet shoulder-width apart, holding a weight or medicine ball with both hands.
Rotate your torso and bring the weight diagonally across your body, engaging your core.
Repeat on both sides.
Plank with Hip Dips:
Begin in a forearm plank position.
Rotate your hips to one side, dipping towards the floor, then return to the center and repeat on the other side.
Lie on your back with your hands under your hips.
Lift your legs towards the ceiling, engaging your lower abs and lower them back down without letting them touch the floor.
High-Intensity Interval Training (HIIT):
Incorporate high-intensity interval training into your routine to boost overall fat loss. This can include exercises like burpees, jumping jacks and high knees.
Include aerobic exercises like running, cycling or swimming in your routine to burn calories and promote overall fat loss, including around the love handles.
Combine your exercise routine with a balanced diet rich in whole foods, lean proteins, fruits, and vegetables. Cut back on processed foods, sugary drinks and excessive calorie intake.
Remember, consistency is key when working on any fitness goal. It’s essential to combine these exercises with a well-rounded fitness routine and a healthy lifestyle to see the best results. Additionally, consulting with a fitness professional or healthcare provider before starting a new exercise program is advisable, especially if you have any pre-existing health conditions.
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