Welcome to the Stop Loving your Handles Section!
Time to lay those love handles to R.I.P. Plan their funeral and plan a rebirth for you. Burn love handles and extra fat away.
1.Oblique Press and Reach
Kneel on your right knee with your left foot out in front of you, foot flat on the floor (leg should be in the form of a 90 degree angle). Keep the abdominal muscles tight, back straight, tailbone tucked. Hold a weight in your left hand, arm extended out to the left and bent at a 90 degree angle with your fist in the air. Then, reach up, extending your arm straight into the air while bending your body down to the right side and touching your right fingertips to the ground. Next, use your oblique muscle pull your torso back to starting position.
Recommended: 3 sets of 12-15 on each side.
2. Side Plank Crunch
Start on your left elbow, your left foot slightly in front of your right. Keep your core tightened. Pull the left knee in towards chest and crunch your right elbow toward it. Then bring back out to side plank position.
Recommended: 3 sets of 10-12 reps.
3. Plank Up-Downs
Get into plank position, with arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Starting with one arm, lower down onto your forearm, then follow with the next arm. Move back up, one arm at a time, to the fully extended plank. Keep the core tight the entire time and make sure to avoid rocking your hips.
Recommended: 8 on each side or try it for 1 minute.
Perform the plank facedown on a mat with your feet together. Lift your hips off the ground and support your body weight on your forearms and toes.
Recommended: 4 sets of 30 seconds each.
Stand with the bar above the center of your fee. Narrow stance,narrower than shoulder width to give your arms room. Grab the bar, bend through your knees until your shins hit the bar, which must remain above the middle of your feet. Keep your shoulder blades directly over the bar. Pull up, keeping the bar close to your body, roll it over your knees and thighs until your hips and knees are locked.
Recommended: 4 sets of 10-15 reps.
Stand with your feet hip-distance apart, your knees and hips slightly bent, and your core tight. Grip the ends of the rope in yours hands. Allow your arms to hang straight down at the center of your body. Lower yourself into a half squat. In a single movement, explode your body upward, extending your knees and hips as you swing your arms up over your head. Immediately return to start and continue the movement.
Recommended: 4 sets of 45 seconds.
7. Russian Twists
Sit on the floor with both of your legs bent and feet on the ground. Extend arms straight out holding a weight or possibly a medicine ball. Lower your upper body back until your back is at a 45-degree angle to the floor. Rotate your arms from side to side. Twist your upper body. Do not lift or move your feet.
Recommended: 4 sets of 15 reps.
Stand with your feet shoulder-width apart at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, swing your arms, and push your feet through the floor to propel yourself onto the box.
Recommended: 4 sets of 20 reps.
9. Two-Handed Kettle Swings
Stand up straight feet a bit wider than hip-distance apart. Grab hold of the handle with both hands. Palms facedown and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body. Then quickly drive the hips forward while swinging the kettlebell, keeping the glutes and core involved.
Recommended: 4 sets and 20 reps.
10. Pass the Ball
Lie flat on the ground, abs pulled in tight to your spine and back flat on the floor. Pick your chest up, pulling the left knee into your chest and holding a ball in your right hand. Pass the ball underneath your left knee into your left hand and crunch up. Rotate your legs after each pass, and make sure you’re crunching up every time. Keep your shoulder blades lifted off the ground throughout.
Recommended: Do for 30-45 seconds.