Basic Terminology
- BMR (Basal Metabolic Rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level)….
- NEAT (Non-Exercise Associated Thermogenesis): The calorie requirements added by your daily activity that is NOT…
Best Waist Exercises to Get a Sexy, Sculpted Waistline!
For something called the “love” handle, is there anything hated more than a pair of flabby love handles?
Why do they call it that anyways? I can’t think of one person who loves their “love” handles…
Love handles are an accumulation of excess fat on the sides of the abdominals.
Next to the lower stomach area, the waist and love handles is the biggest problem spot on the stomach. Once the excess fat fills the front, lower abdominal region to capacity. It starts spilling over to the waist and love handles (Yikes!)!
So, no one likes having a pair of flabby love handles, or a fat waist. It’s annoying, unattractive, and makes you very self-conscious.
For men, it means not having the confidence to take off their shirt or do anything that involves showing their skin like going to the beach.
And, for women it means not being able to wear their favorite pair of jeans for fear their love handles will show, or their “muffin tops” will pop out. Or, being able to wear their favorite crop tops or belly shirts, as it will also expose their flabby love handles and waist.
But, it’s not just all about looks, as having a bulging waistline can also have an impact on your health. A waistline of 35 inches or more increases women’s risk of heart disease and diabetes. And, a waistline of larger than 40 inches increases the chance of heart disease and diabetes for men.
Love handles are a traditionally tough area to target. Unless you play tennis, the obliques are not used often in daily life. Fortunately, working the obliques with obliques exercises slims the waist and trims love handles.
Remember though, you also have to eat a sensible diet in order to shed excess cushioning. All the oblique exercises in the world won’t do a thing if you eat foods high in fats and refined carbohydrates, or if you don’t engage in daily cardio exercise.
In other words, there is no such thing as spot training. You have to burn fat with a sensible diet, and cardio activity, period. As well as strength training, which will speed up your metabolism to burn more fat!
But, what are the best waist exercises to sculpt your waist? Before getting to the waist and obliques exercises, a few reminders:
- Remember to take two or three seconds to rise, hold for one or two seconds, then take at least two or three seconds to lower.
- Perform one set—or 15 repetitions—of a given exercise. If that’s too strenuous, simply do as many high-quality reps as you can. Initially do three sets per exercise, as you progress, feel free to do more sets.
- Remember: quality, not quantity. Your abdominal does all the lifting. For a more effective workout, don’t come all the way down at the bottom of each rep.
For the complete list of the obliques exercises tips, go to the ab workout tips page.
As you’ll recall, some of the exercises that work the upper and lower abdominus rectus also target the obliques…
- Bicycle
- Captain’s Chair
- Hip Lift
- Corkscrew
- Declined Torso Twist
- Crossovers Obliques Exercises
- Reverse Crunches
Waist Exercises
Oblique Exercises
Exercise to Handle Love Handles
Yoga Obliques Exercises
Gentle, but Effective Yoga Oblique Exercises
Conclusion of Waist Exercises
Love handles are a build-up of excess fat on the sides of the stomach caused by an overindulgence of fatty and refined foods, and a lack of exercise.
It’s also due to exercise, because the first step many people take to reduce their love handles is with waist exercises. Big mistake…
Because you can do all the waist exercises in the world, even the best waist exercises. But, if you don’t get enough cardio and strength training exercise consistently, and if you eat refined and fatty foods everyday. Then even the best waist exercise to handle love handles, won’t be able to handle them!
So, have no fear, you will make your love handles disappear! Because by following these tips, you’ll kiss the “love” on those love handles good-bye!
For more tips to get rid of your love handles, check out Mike Geary’s bookThe Truth About Six Pack Abs. Many of the exercises he talks about in his book are extremely effective to tone your ab core and love handles.
I realize that the majority of my readers are not bodybuilders or want to be bodybuilders. Heck, I am not even a bodybuilder (yet?), but I do train and eat similar to one. Most of the knowledge we have today when it comes to nutrition for fitness actually comes from bodybuilders….
Exercise finder. You just simply click on the body part you would like to work on and it will give you a list of workouts. :)
It is a great website!
http://www.divine.ca/en/fitness-and-nutrition/exercise-finder/c_266/
She is my idol :) Enjoy!
Ripped in 30
30 Day Shred
No More Trouble Zones
Banish Fat Boost Metabolism
Yoga Meltdown
6 Week Six-Pack
Shred with Weights
Level 1
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Get Rid of Lower Belly Fat
Alter your diet to include more vegetables and lean proteins and less fat and sugar. Lean proteins will help you build muscles and burn fat in your lower belly. Even if you simply cut your fat and sugar intake in half, it will make a big difference in your fight against lower belly fat.
Do at least a half hour of cardio three times a week. Walking, jogging, biking and dancing are great options. Doing cardio will help you lose that extra layer of fat that keeps your abdominal muscles hidden.
Work your lower ab muscles to strengthen the muscle wall and burn belly fat. Do a few reps of scissors after your cardio exercise. Lie on your back with your hands underneath your buttocks. Lift your legs about a foot off the ground. Contract your lower ab muscles, and move your legs in a crisscross motion: move your right leg over the left, then open your legs apart and move your left leg over the right. Be careful not to bend your knees. Do about 10 to 15 reps.
Do a few reps of double leg reverse crunches. Lie on your back with your hands behind your buttocks as in Step 3. Raise your legs off the ground and bend your knees. With your knees bent, slowly lower your feet until they’re three inches off the ground, and hold this position for a few seconds then return to starting position. Do about 10 to 15 reps.
Complete your lower belly workout with a set of the Pilates 100. Lie on your back with your arms at your sides. Lift your legs straight at a 45-degree angle. Keeping your arms straight, lift them a few inches off the floor. Contract your abs and lift your shoulders a few inches off the ground. Maintain this position and start pumping your hands up and down as you count to 100.
How to Lose Upper Thigh Fat
While you can’t lose fat from just one area, following a general weight-loss and toning program can help you zero in on problem areas. Your progress may seem slow, but that’s because you lose fat all over your body at an even rate —- if your thighs are where you store fat, there is more fat there to burn off. It will come off eventually, however, and in the meantime you can work the thigh muscles to firm and lift the area for a more streamlined look.
Step 1
Multiply your weight by 10 if you’re female or 13 if you’re male. Add the number of calories you burn through exercise each day to determine your daily calorie needs. This will be the total you need to maintain your current weight, the University of Maryland Medical Center explains; to lose weight, aim to subtract around 500 calories per day to lose about 1 pound per week.
Step 2
Get 45 to 65 percent of your calories from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fat, Weight Watchers recommends. If you start feeling more fatigued, raise your carbs and lower your protein. If you want to build muscle, lower your carbs and raise your protein.
Step 3
Get an hour of cardiovascular exercise five days per week. Walking, running, cycling and aerobics all target the legs, and can help tone thigh muscles while you burn fat.
Step 4
Subtract your age from 226 for women or 220 for men; the result is your maximum heart rate. Keeping your heart rate within 50 to 70 percent of this number during your cardio workout will ensure that 85 percent of the calories you burn will come from stored fat, according to website The Walking Site.
Step 5
Add short intervals of increased intensity —- working at about 70 to 80 percent of your maximum heart rate —- to your workouts to boost the total number of calories burned. Working at this level burns more carbs than fat, but if it’s only a small portion of your workout at the 50 to 70 percent level, it will make you burn more calories overall while the easier intervals ensure that most of the burn still comes from fat.
Step 6
Add strength training to your routine at least twice per week. If you have access to a gym, the leg abductor and adductor machines will target the areas you’re trying to tone. If you don’t, try squats and lunges with weights. Working your glutes will also help lift the whole area.
Step 7
Do Pilates for an intense leg-toning workout. Moves like leg circles and leg circles with bridge are much more difficult than they look, but if it’s too easy, try tracing the alphabet with your foot instead of circles. Pilates calls upon entire muscle groups, including deep muscles that don’t normally get much stimulation, the ShapeFit website explains. You’ll notice the burn the next day, and the visual results within weeks.
inner thigh http://health-heaven.tumblr.com/post/6255502181/the-most-efficient-three-inner-thigh-exercises
