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This is a short workout for the side waist that will help you to strengthen your oblique muscles (diagonal muscles in your stomach) and also help to get rid of love handles or muffin top. If you feel pain in your back make sure that your T-zone is switched on and if you still feel the pain – stop. This sequence of exercises is good on its own if you don’t have much time to exercise or as an addition to your workout. I’ve really enjoyed Olya’s Pilates classes, it’s great to have a teacher with focus on technique while still making the Pilates challenging. I love that you give each of your students your attention and for correcting us when we are not doing it right and for praising us when we did it correctly. Love handles are the extra flab around your waistline and may not only make you reach out to the next size of clothing, but also take a serious toll on your health.
Stress increases the cortisol levels in the body, which results in the breakdown of muscle mass that adds to the fat content near the abdomen area. You might be eating right and working out day in and day out to curb extra flab, but if you don’t get adequate sleep, there’s a chance that you may not be able to bid good riddance to your love handles. Intake of beans means more soluble fiber that reduces belly fat with good bacteria in the gut.
Some might exercise well, but still find it hard to reduce belly fat if they do not consume enough vitamin C as it’s essential for the fat metabolism. Addition of the right and small amounts of yogurt, cheese and milk increases calcium that checks belly fat by reducing calcitriol – a hormone that adds to fat storage.
They are fizzy and they’re fun, but aerated drinks will result in abdomen fat over the course of time as the high dosage of sugar increases your appetite. Water is the perfect drink for good health, but to lose love handles – add lime to lukewarm water, as this enhances digestion and helps detoxify the body.
Green tea helps you manage weight by balancing your appetite and improving your metabolism. Leg flutters strengthen your back, and makes your abdominal muscles firm along with weight loss in this area. Stand erect with one feet distance between your legs, twist your trunk to the left and ensure your legs are straight. Crunches have a good impact on your waistline, but ensure that you go easy on this one – begin and increase the count gradually each day. It might be the age of superbikes, but choose to pick a bicycle for your workout sessions every morning and bid adieu to those love handles. The name ‘love handles’ is rather ironic because when it comes right down to it, there is nothing to ‘love’ about this problem. Most people hate their love handles and would do just about whatever it takes to get rid of them successfully. In order to properly be able to get rid of love handles, you do need a specific approach that targets both your diet protocol as well as your exercise program. You are going to need to get both of these in place to see fast results, so don’t think that you can just do one or the other. Let’s look at what you should know in order to best love your love handles and get the body that you desire. The very first thing that you will need to make sure you are doing is watching your calorie intake.  Love handles are stored body fat pockets on the body so like losing fat from anywhere else, you are going to need to reduce your calorie intake to see results. In fact, don’t be surprised if you do notice fat loss taking place in other areas of your body before you see reductions in your love handles because of the fact that this does tend to be one of the last places people lose body fat. As frustrating as it may be, the love handles are often the first place you put on fat and the last place you take it off.


This is especially the case for females who have higher levels of female sex hormones in their body, estrogen and progesterone, which tend to encourage fat accumulation in this area.
The second thing that you will want to consider doing if you want to rid yourself of love handles is going on a lower carbohydrate diet plan.
This tends to be best for melting fat from this area of the body because lower carb diets will control insulin levels better than higher carb diets will and insulin is the primary fat storing hormone in the body.
When your insulin levels are constantly high throughout the day, you are going to be that much more prone to accumulating more body fat, especially if you take in too many calories. With lower insulin levels and a lower calorie intake, you will quickly and easily tap into stored body fat as a primary fuel source. Moving along, when it comes to your workout sessions to lose your love handles, don’t make the mistake that many people do and think that you should do sit-up after sit-up after sit-up. What you really want to be doing with your workouts to see the fastest rate of results possible is full body sessions using compound movements. Remember that the goal of losing fat and love handles is to burn up more calories than you consume each day.
Full body workouts are going to work multiple muscle fibers all at once, which spikes your calorie burn dramatically and in addition, because they are so intense, they will keep your metabolic rate elevated for hours after they are completed. If you can do three full body workouts per week with one day off in between for rest and recovery, you will be doing your part to lose love handles. This doesn’t mean you can’t do core work as well – you can, just don’t let yourself belief that doing so is going to get you far closer to losing those love handles. Another thing that you must not overlook if you want to lose your love handles is getting enough sleep. When you aren’t sleeping enough, you are going to have a higher tendency to release a large amount of cortisol in your system, which will only encourage stomach fat to accumulate. Cortisol is a stress hormone that encourages lean muscle tissue break down and fat accumulation, so is clearly something that must be avoided.
Getting eight to nine hours of sleep each night will ensure that you are feeling well rested and will also help to ensure that you are not going to be dealing with excessive fat accumulation when you don’t need to be. Lack of sleep can also increase your hunger level throughout the day as well, so if nothing else, you should be getting more sleep to avoid this. Finally, the last thing that you will want to do to help boost your success with getting rid of your love handles is to make sure that you are adding interval training to your program plan.
Interval training is where you alternate between periods of very intense exercise with periods of much lower intensity exercise to produce a strong metabolic response in the body that keeps you burning up calories at a greatly elevated rate.
Interval training is very short and sweet as well, so perfect for those who are busy throughout the week and who just don’t have time for hour-long cardio workouts.
If you do interval training, not only will you see progress towards your goal of losing your love handles, but you’ll also see your fitness level increase and your whole body getting leaner and more defined. So there you have the most important things that you need to know and take into account if you want to be successful with losing your love handles.
Just try and get yourself away from thinking that you can lose love handles in a week or two. Those who are able to stay motivated and stay the course however will be rewarded with the progress that they are looking for.
Shannon Clark Shannon Clark holds a degree in Exercise Science from the University of Alberta, where she specialized in Sports Performance and Psychology. I found you lively and educational, always providing explanations, and giving personal attention to those who needed it. As a newcomer to Pilates I have found your classes easy to follow and you provide a great variety of exercises each week.


Some of the key causes for love handles include improper diet, lack of sleep, stress, and too much intake of sugar. When you don’t intake vitamin C rich foods, your body will produce fatty tissues but will not be able to use the stored fats which ultimately increase chubbiness in the abdomen. Diet sodas might have artificial sugars or aspartame, but still have the same impact on your appetite, as they convert into formaldehyde once you consume them. You can replace your caffeine intake with green tea, or have it as a drink alongside your main course heavy meals.
Eating in small and adequate portions throughout the day – improves your metabolism and helps burn fat. Plus, your hunger level will be more controlled when you maintain low insulin levels, so that will also definitely work in your favor. Therefore, the workout that is going to allow you to burn up more calories total is the workout that you should be focused on.
Far too many people are not placing this as a high priority in their plan, but they need to start.
This is definitely a problem that many people do experience and face, but one that can be beat with enough hard effort. Unless you are very lean to start with and only see minimal signs of love handles, this is a goal that will take some time. In addition to her degree, she is an AFLCA certified personal trainer and has been working in the field for over 8 years now. I leave class knowing I’ve had a good workout and have noticed a big improvement in my strength in only a few weeks.
Getting rid of love handles may not be a simple task, but it’s no Herculean task either. Some of them are flax seeds, walnuts, soybeans, navy beans, kidney beans, tofu, fish and olive oil. Foods rich in vitamin C include papaya, oranges, strawberries, bell peppers, broccoli, and kiwi.
With regular exercise and healthy diet, you can easily chuck out those unsightly and stubborn bulges. Due to lack of sleep, your body does not respond to insulin which leads to fat storage, especially, around your abdomen area. Replace these with greens and vegetables in your diet, and you may indulge in wheat pasta occasionally. However, you must not overeat; it’s suggested to have these in small portions in your day to day diet.
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