Exercise: If you want to get rid of love handles, you should exercise. (Source: Thinkstock by Getty Images)
Annoying rolls of fat on the hips look ugly – that’s why many are fighting love handles. But is it even possible to specifically train a body region and move it to lose weight? What exercises and diet do you recommend?
How dangerous is love handles?
Fat deposits on the hips are usually stubborn. Women in particular have to struggle with this problem area – the tendency to do so is genetic. Even if the hip gold may disturb, it does not pose as many health risks as, for example, abdominal fat, which is particularly common in men and can lead to fatty liver, circulatory diseases, arteriosclerosis or diabetes and releases pro-inflammatory substances.
If you still want to reduce your love handles, focus on sport with muscle building and fat burning as well as on a balanced diet – this combination will help you to lose your love handles in a healthy way in the long term. And not only on the hips, but also in the more damaging abdominal region.
Training against love handles: find the right exercises
Regular exercise sessions are recommended for optimal results. You should exercise at least twice a week – but don’t overexert yourself, especially at the beginning, and always plan a rest day between the sporting units. Endurance sports such as cycling, swimming, dancing, walking or jogging are particularly suitable.
Regular exercise sessions are recommended for optimal results. You should exercise at least twice a week – but don’t overexert yourself, especially at the beginning, and always plan a rest day between the sporting units. Endurance sports such as cycling, swimming, dancing, walking or jogging are particularly suitable.
The cross trainer is also very suitable: you use it to work all the large muscle groups in your arms, legs and torso and not only burn fat on your hips. Do additional muscle building exercises. These provide muscle mass and thus increase your daily energy consumption – with more muscle mass you burn more calories.
In addition to endurance training, exercises for the stomach, legs and buttocks and the lateral abdominal muscles help – special courses are offered in fitness centers and fitness trainers will explain which exercises are best for you.
You can also fight love handles with gentle exercises at home. Above all, holistic training units from Pilates are recommended.
Three exercises against love handles
There are some exercises that are particularly good for love handles. t-online presents three of them:
1. Side bends
This exercise is particularly good for in between and is easy to do while standing. In addition to training against love handles, side bends also help to stabilize the spine.
For the exercise, stand upright and hip-width apart and tighten your stomach.
- Your arms hang loosely beside your body, you can also pull them over your head or press them on your hips for the exercise.
- Now alternately tilt your upper body to the right and then to the left side for five seconds each.
- Your upper body should move like a pendulum and not move forwards or backwards.
- Switch sides 15 times per set and repeat the sets 3 times with short breaks.
- If you get bored with the exercise alone, you can add weights.\
2. Oblique Crunch
With this exercise you primarily train and strengthen the lateral abdominal muscles and the waist. At the same time, the fight against love handles is announced.
- First, lie flat on your back and place your hands on your temples.
- Then lift your legs at – ideally – a 90 degree angle and pull your toes towards your nose.
- Now raise your head slightly and bring your right elbow and left knee towards each other.
- Hold this position for about five seconds, with your right leg stretched out in front of you.
- Then switch sides and bring your left elbow to your right knee.
- Repeat the alternating movement 30 times so that each side is contracted 15 times.
3. Planking
Planking is one of the most effective exercises when it comes to stabilizing the body and training many muscle groups at the same time. It also melts love handles.
- First, lie on your stomach.
- Then, lean on your forearms and place your elbows below your shoulder joints. Alternatively, you can also lean on your hands and lift your entire upper body.
- Your legs are stretched hip-width apart and you support yourself on tiptoe.
- Keep your head in line with your spine and fix your gaze on a point on the floor between your arms.
- Your body should form a straight line from head to heels, avoid slouching.
- Hold the position for about 15 seconds and then repeat the exercise a total of 15 times.
Diet changes help against love handles
If you want to lose weight and get rid of love handles, you need to achieve negative energy balance. You burn more energy than you take in. In order to achieve this with a healthy diet in addition to your sporting activities, you should of course also pay attention to what you eat.
The regulations of the German Society for Nutrition (DGE), for example, can help you with this. The ten rules are:
- Enjoy the variety of foods and eat a variety of foods.
- Eat at least three servings of vegetables and two servings of fruit a day. This includes legumes and nuts.
- When it comes to cereal products, it is best to use the whole grain version.
- Supplement the selection with animal products: milk and dairy products can be on the menu every day, fish once or twice a week. Meat should only be eaten in moderation – a maximum of 300 to 600 grams per week.
- Give preference to vegetable oils and fat spreads made from them.
- Avoid sugar and salt, season creatively with herbs and other spices.
- Drink at least 1.5 liters of water or other non-caloric beverages such as unsweetened tea daily.
- Cook food for as long as necessary and as short as possible, with little water and little fat.
- Give yourself a break for your meals, eat mindfully and slowly.
- Live an active everyday life with lots of movement.
Also, stay away from diets. These often cause the dreaded yo-yo effect or lead to deficiency symptoms. Only a change in diet will help you permanently in the fight against love handles.
It is best to consult your doctor or seek competent nutritional advice. A balanced, healthy and moderate diet in connection with sport allows you to slim down healthily and sustainably – also on the hips.
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Important note: The information in no way replaces professional advice or treatment by trained and recognized doctors. The content of wikimodell cannot and must not be used to independently make diagnoses or start treatments.
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