Muffin tops can really take away the charm of your high waist jeans or the crop top you have been wanting to wear since a long time. Also, it is just not about clothes, it is also about your confidence. A lot of us feel like our love handles are just not right and that we must do something about it. And when should we take a step?
Women doing plank to work on her love handles
Now! It can be a slow process, but it is definitely possible. We will tell you about why muffin tops or love handles exist and some exercises that can help you get rid of them.
a) There is nothing supernatural about having love handles. They exist because your body stores fat in that area. It can be due to stress, your diet or even lack of workouts. All you need to do is make certain changes in your lifestyle.
b) A lot of us get demotivated because love handles are difficult to get rid of. They are usually the last place your body looks for energy from in case of deficits and the first place they store fat in.
c) Spot training might not work. People tend to work on their abs as they feel like that will help them lose their muffin tops as well. They are not right. There are specific exercises made to work that particular region and compound exercises work best in this case.
d) Cardio exercises like walking, jogging, skipping etc. are recommended in case you wish to lose your love handles. Doing it for 40-45 minutes, 5-6 times a week can really help you in getting great results.
Now, let us look at some easy exercises that you can do at home to get rid of your love handles.
Step 1: Lie flat on your back and extend your legs in front of you. Place your hand behind your head.
Step 2: Lift your legs off the floor and keep them straight. Now slowly lift your head and shoulders off the ground too.
Step 3: Bend your right knee and bring it close to your chest. Twist your torso and try to touch your right knee with your left elbow.
Step 4: Get back to the initial position and simultaneously repeat it for the other side. This is 1 rep.
Do this exercise for 2 minutes without putting a lot of stress on your neck.
Step 1: Sit down on the floor and bend your knees to keep your feet flat on the floor. Extend your arms in front of you.
Step 2: Bend your upper body backwards and lift your feet off the ground. You basically need to sit on your hips.
Step 3: Twist your torso to the left and bring your arms to the left as well.
Step 4: Get back to the initial position and repeat for the other side.
Do this exercise for 2 minutes.
Step 1: Lie on your back and bend your knees such that your feet are flat on the floor. Place your hands by your side. Bring your feet close to your hips.
Step 2: Engage your core and push your hips off the ground towards the ceiling. Go up until your body makes a straight line from your shoulders to your knees.
Step 3: Hold for a second and get back to the initial position. Repeat.
Do 3 sets of 20 reps each.
Side Plank and Side Crunch
Step 1: Get down in the plank position with your forearms on the ground, elbows under your shoulder and your body forming a straight-line form your head to your heels.
Step 2: Rotate your body to the right side such that you are balancing on your right elbow and your right heel. Extend your left hand over your head.
Step 3: Bend your left knee and bring it close to your chest. At the same time, do a crunch and try to touch your left knee with your left elbow.
Step 4: Get back to the initial position and repeat.
Do 2 sets of 15 reps on each side.
Step 1: Lie on your back and get into the tabletop position. Place a ball between your thighs. Extend your arms sideways, at shoulder level.
Step 2: Engage your core and lower your knees to the left. Squeeze the ball while you do it.
Step 3: Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 20 reps each.
Prone Flutter Kicks
Step 1: Lie on your tummy and extend your arms over your head.
Step 2: Lift both your arms and legs off the ground.
Step 3: Start fluttering your arms and legs without engaging your elbows and knees. Try and mimic the swimming motion.
Do this exercise for 2 minutes with a 30 second break in the middle.