Dominic Stone
Love handles is a colloquial term for the pockets of excess fat that sit above the hip bones and cover the external obliques. They are fat deposits that extend outward from the hips, indicating excess fat accumulation around the hips and lower abdominal area. Love handles can be challenging to lose, but they do not necessarily indicate poor health or the need for drastic changes. A combination of a balanced diet and regular exercise can help reduce their appearance and improve overall health. Targeting the external obliques through specific exercises can also tone and strengthen the sides of the abdominal area, improving posture and spinal alignment.
| Characteristics | Values |
|---|---|
| Colloquial term | Love handles |
| Area | Excess fat above the hip bones, around the hips and abdominal area |
| Muscles | External and internal obliques |
| Exercises | Dead bug, planks (front and side), mountain climbers, hanging leg raises, lying leg raises, cable woodchoppers, standing wood chop, side planks |
| Diet | Plant-based foods, lean protein sources, beans and legumes |
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What You'll Learn
Love handles are fat deposits above the hip bones
"Love handles" is a colloquial term for the pockets of fat that sit above the hip bones. They are fat deposits that form near the area of the back, stretching to the sides of the waist, external obliques, and pelvis. The external obliques are a group of abdominal muscles that help twist the trunk from side to side. They are part of the outermost abdominal muscles.
Love handles are often a result of excess body fat, especially in the hip and lower abdominal areas. They can be challenging to lose, but a combination of a balanced diet and regular exercise can help reduce their appearance. It is important to note that spot-reduction of fat in specific areas, like love handles, is not possible. Instead, a full-body approach to exercise and healthy eating habits is recommended for effective results.
Exercises that target the obliques, such as side planks, dead bugs, and cable woodchoppers, can help tone the abdominal area and strengthen the core. Additionally, cardio exercises like running, cycling, or dancing for at least 150 minutes a week can aid in overall fat loss, including the reduction of love handles. Building muscle through strength training and cardio can also help spread the fat more thinly over a larger surface area, improving the appearance of love handles.
Maintaining a healthy weight, adopting healthy eating habits, and engaging in physical activities are essential for managing love handles and improving overall health. In some cases, liposuction or other surgical procedures may be considered to reduce fat retention in specific areas, but lifestyle changes are crucial to maintaining long-term results.
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They cover the external obliques
"Love handles" is a colloquial term for the bulges of excess fat that sit above the hip bones. They cover the external obliques, which are a group of abdominal muscles that help twist the trunk from side to side. These muscles are part of the outermost abdominal muscles, and they are located at the sides of the torso, helping with rotation, lateral flexion, and stability. Strengthening these muscles can lead to better posture and spinal alignment, improved balance and stability, and a reduced risk of lower back pain.
Love handles can be challenging to lose, and they are often a result of excess body fat, particularly in the hip and lower abdominal areas. While spot reduction of fat in specific areas is not possible, adopting healthy habits and targeting full-body exercises can help reduce love handles. A combination of a balanced diet and regular exercise is essential for overall health and weight loss. Cardiovascular exercises, such as running, cycling, or dancing, can effectively contribute to fat loss throughout the body, including the love handles.
To target the external obliques and love handles, specific exercises can be incorporated into a workout routine. Side planks, for example, work the arms, legs, and all abdominal muscles, including those along the sides where love handles form. Other recommended exercises include dead bugs, front and side planks, mountain climbers, hanging or lying leg raises, and cable woodchoppers. Graca, an expert in this field, suggests training the obliques two to three times a week, allowing for rest and recovery between sessions.
While core exercises are beneficial, it is important to note that focusing solely on these may not be enough to eliminate love handles. Building muscle throughout the body and maintaining a healthy weight will help shrink love handles and improve overall health. Additionally, choosing pants that fit at the waist rather than the hips can help reduce constriction around the hips, minimizing the emphasis on love handles.
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Losing weight and building muscle can help get rid of love handles
"Love handles" refer to the pockets of excess fat that sit above the hip bones and cover the external obliques—the abdominal muscles that help twist your trunk from side to side. While having love handles does not necessarily indicate being unhealthy, losing them can be difficult due to the nature of fat storage in the body.
Cardiovascular exercises, such as running, cycling, dancing, and swimming, are effective for losing weight and burning fat all over the body, including love handles. For optimal results, aim for at least 150 minutes of cardio exercise per week. Additionally, resistance training or weight training can help build muscle and burn more calories at rest, boosting metabolism. Combining resistance training with aerobic exercise has been shown to be particularly beneficial for reducing body weight and belly fat.
Dietary changes are crucial for losing weight and getting rid of love handles. Reducing added sugar in the diet and incorporating healthy fats, such as avocados, olive oil, nuts, seeds, and fatty fish, can help reduce overall body fat and slim the waistline. Increasing protein intake can also aid in weight loss by promoting satiety and reducing the urge to snack. It is also important to maintain a calorie deficit, which can be achieved through portion control and consuming nutrient-dense foods like berries, dark leafy greens, whole grains, and lean protein sources such as eggs, fish, and white-meat poultry.
In addition to diet and exercise, adequate sleep is essential for preventing weight gain. Aim for seven to eight uninterrupted hours of sleep per night. Maintaining a consistent exercise and nutrition program is key to achieving long-term success in losing weight and getting rid of love handles.
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There are exercises that target the obliques
"Love handles" are colloquial terms for the pockets of excess fat that sit above the hip bones, covering the external obliques. They are not indicative of being unhealthy or out of shape, but some people may want to get rid of them. While you cannot spot-reduce fat loss, exercises that target the obliques can help strengthen and tighten the sides of your abdominal area.
The obliques are a group of abdominal muscles that help with movements like bending from side to side and rotating the torso. They also assist with spinal flexion and are key to stability. Training your obliques can be beneficial for building a balanced, symmetrical set of core muscles.
Other exercises that target the obliques include:
- Mountain climbers: Start in a high plank position, but with your glutes slightly higher. Go slower than you would for cardio to really focus on the abs.
- TRX side planks: Adjust the TRX straps so that when you place your feet in the handles, your body forms a parallel line with the ground. Place one foot in each handle, turning your body to the right side. With your left foot in front, come up onto your forearm or hand into a side plank. Crunch, bringing your knees toward your chest, and repeat the desired number of reps. Then switch sides.
- Russian twist: Adding a dumbbell to this exercise increases the intensity.
- Standing wood chop: Holding a dumbbell in both hands up by your left shoulder, stand with your feet hip-width apart. Keep your weight on your left leg.
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Love handles can be toned but not spot-reduced
"Love handles" is a colloquial term for the bulges of excess fat that sit above the hip bones. They can form near the back, stretching to the sides of the waist, external obliques, and pelvis. Love handles can be a side effect of excess body fat, especially in the abdominal region. While love handles can be toned, they cannot be spot-reduced.
Love handles can be toned through various exercises targeting the obliques, such as the standing wood chop, which involves holding a dumbbell in both hands up by the left shoulder while standing with feet hip-width apart. The key to losing weight and keeping it off is making long-term changes to diet and exercise patterns. Experts recommend a gradual weight loss of one to two pounds per week. Cardiovascular exercises like running, dancing, or cycling can help burn calories and reduce fat all over the body, including love handles. For maximum benefit, aim for at least 150 minutes per week of moderate-intensity cardio exercise.
In addition to cardio, weight training can be beneficial in reducing love handles. Resistance training helps build lean muscle and burn more calories at rest. Combining resistance training with aerobic exercise has been shown to be effective in reducing belly fat. However, it is important to note that spot training is not a worthwhile method for reducing love handles. Instead, focus on full-body exercises that work a large number of muscles simultaneously, such as burpees or using battle ropes.
Dietary changes are also crucial in reducing love handles. Consuming fewer calories and reducing portion sizes can help create a calorie deficit, leading to weight loss. Cutting back on processed starches and grains that are high in calories but low in nutrients can be beneficial. Instead, opt for plant-based foods like berries, dark leafy greens, and whole grains, which offer essential nutrients without the extra calories. Filling up on healthy fats like avocados, olive oil, nuts, seeds, and fatty fish can help reduce overall body fat and slim the waistline.
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Frequently asked questions
Love handles are pockets of excess fat that sit above the hip bones. They can extend to the sides of the waist, covering the external obliques.
Love handles are fat deposits that cover the external obliques, which are part of the outermost abdominal muscles.
Love handles can be reduced by creating a caloric deficit through dietary changes and portion control. It is also recommended to incorporate strength training and cardio exercises that target the obliques and build muscle throughout the body.
Exercises that target the obliques, such as dead bugs, planks, mountain climbers, and cable woodchoppers, can help tone and strengthen the muscles under the love handles.
