We endearingly refer to them as love handles. Or maybe you prefer to call it your muffin top. Either way, this excess fat is seriously tough to lose.
You have to cross-train your core like you cross-train the rest of your body. Of all the waist-whittling exercises out there, ones that target your oblique muscles will zero in on this area.
Any move where you’re reaching to the side works your obliques.
Oblique Press and Reach
- Kneel on your left knee with your right foot out in front of you, foot flat on the floor (leg will form a 90 degree angle).
- Keep the abdominal muscles tight, back straight, tailbone tucked.
- Hold a weight in your right hand, arm extended out to the right 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 left side and touching your left fingertips to the ground.
- Next, use your oblique muscle pull your torso back to starting position.
- Do 3 sets of 12-15 on each side.
Side Plank Crunch
- Start on your right elbow, your right foot slightly in front of your left.
- Keep your core tightened throughout.
- Pull the right knee in towards chest and crunch your left elbow toward it.
- Then bring back out to side plank position.
- Do 3 sets of 10-12 reps.
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.
- Then, 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.
- Make sure to avoid rocking your hips, Stokes warns, and keep the core tight the entire time.
- Do 8 on each side, or shoot for 30-45 seconds.
Around the World Obliques
- Stand with your legs wider than shoulder-width apart, toes turned out just a little bit, tailbone tucked.
- With a very light weight in your hands extend arms up straight above your head as far as you can.
- Then, bend from the hips and reach your body as far as you can to the right, hips and shoulders square forward.
- At the last second when you can’t reach any more, rotate toward the floor.
- Twist your body back to face front, exhale and pull back up to center.
- Make sure to keep your knees soft, don’t lock them.
- Do 8-10 slow and controlled reps in each direction, alternating sides.
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 right knee into your chest and holding a ball in your left hand.
- Pass the ball underneath your right knee into your right 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.
- Do for 30-45 seconds.
Knee Drop
- Lie flat on the ground, abs pulled in tight to your spine, back flat on the floor.
- Lift legs off the floor and into a tabletop position.
- Squeeze the ball between legs, engaging the inner thigh muscles and lower abs the entire time.
- Drop your knees over to the right—slowly—keeping abs pulled in tight and lower back flat.
- Exhale and pull to center, then inhale as you drop them down the other way.
- Holding the ball tight will ensure you keep your legs together throughout the movement.
- Do 3 sets of 8-10 reps each side.