Worried about love handles? Here are six exercise routines to lose them at home

Sometimes it takes a little extra effort to get rid of fat

fat easily tends to deposit around this part of the body when there is a calorie overload. The fat accumulates so snugly that it becomes difficult to wear it out.

Written by: Dr Mickey Mehta

3 min readAug 10, 2024 07:28 PM IST First published on: Aug 10, 2024 at 08:10 AM IST

How many of you are exercising and still not able to get rid of that stubborn layer of fat around your waist and lower back that often seems like you are in a tyre? The fat easily tends to deposit around this part of the body when there is a calorie overload. The fat accumulates so snugly that it becomes difficult to wear it out.
Since spot reduction of body fat is not possible and you may be working out, there are some exercise drills which you need to do to eliminate these fat pouches. Here is a step-by-step guide:

1. Russian twists: Gently lift your feet a few inches off the ground, being sure to keep your back neutral and at a 45-degree angle throughout. Rotate your arms to one side of your body, and then rotate them to the opposite side. Your torso will also rotate slightly, but keep your eyes and neck forward. Do 2 sets of 10-15 reps

Russian Twists

2. Bicycle crunches: Lie down on your back with your legs long on the mat. Make sure to keep your lower back rooted into the mat by tucking your pelvis down. Bring your legs to tabletop position. Lift your head, neck, and shoulders up as you twist your body, bringing your right knee to your left elbow. Do 2 sets of 10-20 reps

Bicycle crunches

3. Side plank (each side) : Lie on your right side with your legs straight and feet one upon each other. Keep your neck neutral, breathe out and brace your core. Lift your hips off the floor and support your weight on your elbow and the side of your right foot. Repeat on the other side. Start with 30 seconds and can do up to 60 seconds.

Side Plank

4. Woodchoppers: Place your feet parallel to one another and shoulder-width apart in the beginning. Grasp a dumbbell with both hands, either by gripping the ends or by putting your hands together at the grip. With the dumbbell by your right hip, hold it there. Your body will spin to the right if you do this. Do 15-20 reps on each side.

Woodchopper

5. Reverse crunches: Lie down. Lift your knees toward your face as far as you can comfortably go without lifting your mid-back from the mat. Lift your hips and lower back off the ground. Hold for a moment and slowly bring your feet back on the ground. Repeat for at least 10-12 repetitions.

Reverse crunches

6. Reverse Triangle: Stand straight and bring your right leg two steps ahead, keep both feet straight. Inhale, lift both the arms up to the shoulder level. Exhale, twist and bring your left hand towards the right ankle. Hold it for 10 counts. Inhale and slowly come up and repeat on the other side.
(Dr Mehta is holistic health expert)

Reverse triangles