How to Lose Your Love Handles With Abs Exercises

People want to look fit, but hey know that the main obstacle in their way is the belly fat, and to be more specific they know that it's about losing the "love handles". These are deposits of body fat located at both sides of our torso, covering the oblique muscles. So, it is important to know also how to lose your love handles.

The traditional exercises will not work for this purpose because exercises like crunches and sit-ups don't work on your obliques; rather they center their efforts on the rectus abdominus. However there are good exercises that rigger the obliques and let you lose the love handles along with a healthy diet. Let's have a look at them:

Side Bend

These is my personal favorite exercise to lose the love handles.

1. Stand upright with feet shoulder width apart and your knees slightly bent.

2. Lower you torso to one side and then to the other slowly and with control. Be sure to lean side to side only.

Torso Twist

Do this after the side bends.

1. Stand like in the side bend.

2. Twist the body to the right, then to the left. NOTE: Twist form the torso not from the hips. The twisting must be done with your obliques.

Side Crunch

Time to lie down on the floor! You can use an exercise mat or a towel to soften the surface. 1. Lie down on the right side.

2. Bring your right arm across your waist and let it rest

3. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward.

4. Lift your shoulders of the floor 30cm contracting your obliques.

5. Repeat for a full set and change sides.

Seated Knee Drop

1. Rest on your hipbones on the floor. You can stabilize yourself with your hands behind you.

2. Bend your knees and put your feet flat on the surface with your ankles together.

3. Lower your knees to the right. Your feet should roll to, but still rest on the floor.

4. Continue until your knees are 6 inches above the floor, hold for a second and repeat on the other side.

5. The key here is control of movement, instead of using momentum.

Now you know how to lose your love handles. These are pretty simple exercises that require nothing but time to do. Stick to them every day or leaving a day off and you'll start seeing results in no time!

Learn how to get the stomach you want with How to Lose Your Love Handles.

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How to Get Toned Abs in Your Spare Time

Ever wonder how those gorgeous fitness models manage to look like they do? Seems unfair doesn't it? They probably worked for years to develop that sort of look. The truth is, they probably went from flabby and weak, to tight, ripped and lean within under two months....cmon, you don't believe that? It's often more painful to believe the truth. Because if they did manage such a remarkable transformation so quickly, you lose your excuse. You lose the reason that is keeping you happy and chubby.

What if you could be happy and ripped? When we press our fingers into our tummy, we find it spongy and flabby. Our pot belly distends and we feel disappointed by how it feels. Then suddenly we realize we didn't tense them. So we tense them and a little relieved, we are delighted to discover, there is actually a fairly firm wall of muscle behind that pudgy stomach fat. Phew! A little happier now, we casually glance up at the TV to witness a pair of glamorous looking fitness models demonstrating some exercise or other and it strikes us their abdominal muscles and your abdominal muscles are exactly the same but different in a very important way.

Take your shirt off and it barely even gets noticed by the opposite sex. When they take their shirt off, everyone looks and admires.

Something suddenly occurs to you. Something totally different. Something completely new about your abs. Getting abs is not about the muscles, it is about presentation and how they look. Toning your abs is not very difficult. This large muscle group responds very effectively to some mild pedestrian strain. They are a very large muscle group and can easily be trained to a point of ripped. The different is in the presentation. Those taught lean fitness models look so good because the skin across their abdominals is thin, supple and tight. Yours may be thick flabby and loose!

Getting toned, neat abs is more about reducing the body fat than it is building up and working these muscles.

If you would like to get a six pack in 23 days or less, buy The "Abs In 23 Days" training program. You can learn more about this award winning, abdominal pumping, fat stripping product by clicking HERE

Flat Stomach Exercises - Why If You Concentrate On Your Abs You Are Doomed To Fail?

Getting a flat stomach is much easier than people believe. The reason why people think that it's hard to get those perfect abs is that many people invest a great deal of time and effort in performing massive stomach exercises. But that is simply not true. Just because you invest a great deal of effort into something and don't succeed doesn't make it difficult. It just means that the avenue which you have chosen isn't the right one.

I'm not saying that stomach exercises are not important. In fact, in the past I wrote a lot about how to perform various ab exercises effectively and correctly, and I wouldn't have done so if I thought it was pointless. But in order to get that perfect stomach you have to expand your mind and your workout routine. Abs exercises should have a respected place in your routine, but spending a great deal of time doing endless crunches and leg curls is maybe good for beginners, but not for someone who is seeking perfection.

So what exercises should you do to get that flat stomach?
 

The answer is that there is no one or two special exercises which will magically turn your stomach into a hard, flat surface. The reason is that getting a flat stomach is a two level process:

1. You need to build you abs muscles - for that reason abs exercises are usefull, but you should invest in high intensity exercises. If you get to the point when you can do 100's of crunches, they're not intense enough for you.

2. You need to reduce your overall body fat - you know that stubborn layer of flab on your stomach? This is what is really keeping you from having a great belly. Burn the fat and you will have the abs you desire. The only problem is that no amount of stomach exercises will make it happen.

What will? Full body and intense workouts, the right diet, and the right cardio routines.

Invest your time in educating yourself on your diet, invest your time in full body workouts and in intense, interval cardio routines, and you will see results. And you will see them faster than you can imagine.

To read more tips on how to get a flat stomach, click here: TruthAboutGreatAbs.com

John Davenport writes about tips and methods to get six pack abs on a dedicated webpage on the subject at Abs Tricks, Tips, And Secrets

Slimming the Waist: Article 1 of 3 - The Abs Routine

Let's face it...there's a million different abdominal exercises and routines out there, and each one promises to have the right stuff to give you a six-pack, get you toned, remove those love handles, and fulfill any other elaborate plans you may have for your midsection. With so many choices, it can be difficult to decide which is best, or perhaps more importantly, which achieves your goals with the least amount of effort.

To simplify things a bit, I'm going to break abdominal training down into 3 basic categories: smart training, effective cardio, and proper nutrition. By the time you finish reading this series of three articles, you'll be equipped with 1) a quick and easy way to design your own abdominal routine using a simple set of rules (this article); 2) an explanation of how to incorporate both long and slow fat-burning cardio and quick and fast metabolism-boosting cardio into your program and 3) five simple nutritional rules to make your body a fat-burning machine.

Time to go to ab school. Since this isn't anatomy class, I won't waste your time naming the muscles and giving you strange Latin terms like "rectus". We'll go straight into the good stuff - how to design your own waist-slimming routine. This type of routine works best when you're able to devote an entire workout to core training alone. Your ab exercises should fall into a five basic categories:

WARM-UP:

The start of your routine needs to get the ab muscles "firing" in conjunction with the rest of your body. Basically, this means your warm-up exercise or exercises need to use the full body and center around a waist hinging action, such as:

Body Weight Squats: start in standing position, then "sit down" until your thighs are parallel to the floor, keeping your center of gravity back behind you.

Lunge with Overhead Push: lunge forward holding a weight, and as you stand out of the lunge, press the weight overhead.

Inchworm Crawl: with open space in front of you, start in a fully extended push-up position, walk the feet towards the hands as close as possible, then walk the hands away from the feet.

Complete 1 set of 10-20 reps for each of these exercises, then move on to...

STABILITY:

Stability exercises should be body weight only exercises that fatigue the abs with a high amount of reps and a low amount of resistance. These would include crunches, flutter kicks, reverse crunches, twists and anything else that doesn't require a weight or apparatus to accomplish. Choose 2 or 3 of these exercises, complete 15-20 reps for each, and after you've got a "burn" feeling in the abs, progress to the third section...

STABILITY WITH RESISTANCE:

Now that you've completed the stability exercises, you're going to add a weight, like a plate, dumbbell, medicine ball, or just plain gravity. Exercise examples would be an incline bench crunch, a weighted crunch, a weighted straight leg crunch or a medicine ball twist crunch (i.e. Russian Twists). Since your resistance is going up, your rep count will go down. Complete 10-15 reps for these exercises, and do them at a slower pace than the stability exercises...now your abs should be wide awake.

DYNAMIC CORE:

The difficulty of the exercises, in terms of movement complexity, is going to be the greatest with your dynamic core exercises. These should be done in a standing position, and should include a twisting, flexing, or rotating component that forces you to work against resistance. Examples of dynamic core exercises include:

Cable torso twists: hold a shoulder level handle attached to a cable apparatus at arm's length, and pull the cable across your body using the torso, not the shoulders.

Woodchoppers: begin with a medicine ball held over head, then "chop" down, bending at the knees and back, so that the ball endsbetween your feet. These can also be performed diagonally.

Around the World: holding a weight in your hands with the arms straight, draw giant circles with a weight or medicine ball, bending and extending at the knees and back as you drop from the high point to the low point of the circle.

Your heart rate will be the highest during this part of the workout and your reps should be low: 8-10 for each exercise is fine. Finally, for the last part of your routine...

UNBALANCED:

Here is the trickiest part of your routine. You need to find an exercise that throws you off balance. Here's one example: get into the pushup position and twist toward the ceiling with one arm only, opening your body in one direction. Then reverse and twist in the other direction, keeping both legs planted. Another example is a crawl crunch, where you assume a crawl position, extend both arm and leg on the same side, then crunch your elbow and knee together. As little as 5-10 repetitions will be more than enough for each exercise in the unbalance phase.

That's it! Put them all together and you will have a complete routine for your entire midsection. You're one step closer to slimming the waist. Many of the abdominal routines I design for online clients are based on these same principles. By signing up for personal training at WWW.PACIFICFIT.NET, you have access to multiple core workouts, complete with exercise picture and video galleries, as well as constant exercise and routine updates, and frequent evaluations to track your progress. In the next article of this series, I'll be telling you the fastest way to burn fat and lose weight with cardio. Until then, train smart!

Ben Greenfield

M.S. PE, NSCA-CPT, CSCS

elite@pacificfit.net

Ben Greenfield holds Bachelor's and Master's degrees in Sport Science and Exercise Physiology, and is certified by the National Strength and Conditioning Association as a Personal Trainer and Strength and Conditioning Coach (NSCA-CPT & CSCS). For over 5 years, Ben Greenfield has coached and trained professional, collegiate, and recreational athletes, and helped hundreds of individuals achieve their personal fitness goals. Ben's expertise is now available for corporate wellness programs, triathletes, and individuals as http://www.pacificfit.net