Get a Handle on Your “Love Handles”...

Tired of “love handles” ruining the way you dress?

It’s unfortunate, but women going through menopause tend to experience hormonal changes that not only causes weight gain...

But can also alter the way your body stores fat — resulting in the annoying “love handles” that so many women love to hate.

What exactly are “love handles”?

“Love handles” refers to the layer of flab that protrudes outwards from the hips, which becomes more prominent when wearing tight clothings like jeans & dresses.

These are stubborn fats that you might find impossible to trim without the correct diet & exercise.

But worry not — we’re here to help! This week we’ve prepared the perfect exercises you need to start effectively trimming your “love handles” today!

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 abs nicely.

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 for faster fat burn. (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. Keep your core planted 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. Make sure you don’t put pressure 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.
• Alternate this movement with the other side. That’s 1 rep.

Exercise #2: Plank

• Lie face down in a push up position.
• 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.

Trainer tip: 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

Remember, 5 sets of 15 of each exercise, for 5 times a week.

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!

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

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