Challenge Monday 1 - Exercises To Get Rid Of Love Handles

Starting today, we will be doing a challenge starting Monday — split up over the course of 21 days, which aims to tackle the major problems women face during menopause.

Inspiration struck when a customer of ours came to us asking for help about her love handles, and how it’s impossible to get rid of them:

“Love handles & muffin tops, why do they have such cute names?
My love handles aren't that big and my jeans hide them but they annoy the heck out of me. I need some help in getting rid of them :(“ 

— MaryAnn P.

And we thought, why only share effective exercises that will help? Why not go all the way and include a diet plan & tips as well?

Which is why we’ve divided our 21 day challenge into 3 parts, over the course of 3 Mondays.

So be sure to keep your eyes peeled for part 2 & 3 in the upcoming weeks!

Let's get started!

 

Exercises to get rid of your love handles

These exercises will not only help you get rid of your love handles, but also help you tone your body.

So, follow this guide closely and do at least 5 sets of 15 of each exercise initially for 5 times a week. This should gradually be increased as you get acclimated with the exercise. 

Along with the exercises, include 45 minutes of cardio to make sure you get your metabolism running. (Cycling, swimming, brisk walking, jogging)

To recap, 5 sets, 15 repetitions per set for each exercise, 5 sessions a week. As well as 45 minutes of cardio every session.

Got it? Ok, time to get familiar with the exercises:

Exercise #1: Bicycle Crunches

 

• Lie flat on the floor with your lower back pressed to the ground. Brace your core by pulling your navel in.
• Put your hands behind your head, bring your knees in towards your chest and lift your shoulder blades off the ground. Be sure not to pull on your neck.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
• Make sure that your rib cage is moving and not just your elbows.
• Switch sides and make the same motion on the other side to complete one rep.

 

Exercise #2: Mountain climbers

 

• Lie face down with your forearms and toes on the floor.
• Place your elbows directly under your shoulders. Your forearms should be facing forward.
• Engage your core and lift yourself up, keeping your body straight and your torso rigid.
• Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth – do not hold your breath.
• Hold this position for 10 to 30 seconds. (depending on your endurance, go longer if you can, but if not start small and build your core)

 

Exercise #3: Russian Twist

 

• Sit on the floor and bring your legs out straight.
• Lean back slightly, bending your legs so your torso and legs form a V-like shape. 
• Brace your abdominal wall to engage your core by drawing your navel to your spine.
• Balancing here, twist your torso from side to side without moving your legs.

 

Exercise #4: Side Plank

• Lie on your right side, legs extended, and stacked from hip to feet. The elbow of your right arm should be directly under your shoulder, and your head is in line with your spine.
• Engage your core and lift your hips and knees from the mat while exhaling.
• Do not sag your hips or bend your torso.
• Hold this position for 10 to 60 seconds before switching to the left side.

The amount of time spent holding this position depends on your endurance. Do not hold the position for too long as you might injure yourself.

 

 

Exercise #5: Alternate Heel Touch

  

• Lie on your back and bend your knees. 
• Lift your shoulders and crunch forward and then to the left side and touch your heel. Crunch to the right side and touch your heel. That’s 1 rep.
• Repeat for 15 reps

 

Repeat these exercises throughout these 3 weeks

Stay tuned though, for next week we share some tried and tested diets to help you get rid of those pesky love handles.

Remember to power through your workouts, exercise is only effective if you build a weekly regime and follow through with your workouts.

We believe in you!

P.S. We’re glad you’ve chosen to take up our challenge to get a handle on your love handles

If you wish to get the most out of these awesome workouts, and get faster & better results, why not give Provitalize a try:

 

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• Hot flashes & night sweats

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We truly believe Provitalize will help accelerate you towards your fitness goals, just like the 409,000 women it has helped worldwide…

 

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