- 10/22/08: Newsletter
- Strengthening Your Legs
- Working Out on Empty Stomachs
- Making Cardio Less Painful
- Avoid Crashing
- Coping With Sweets
- Increasing Metabolism
- Organize Your Training
- Eating Habits
- Visceral Belly Fat
- The Best Running Shoe
- Strength or Aerobic Capacity?
- Toning Legs with Cardio
- My Doctor's Scale is Off
- More Reps and their Effects
- 04/24/08: Newsletter
- 1-08-08: Newsletter
- 11-08-07: Newsletter
- 10-03-07: Newsletter
- 8-29-07: Newsletter
- 6-20-07: Weight Loss
- 6-13-07: Back Injury
- 5-08-07: Friendly Pressure
- 4-27-07: Running Routines
- 4-20-07: Cycling Cardio
- 4-10-07: Back Injury
- 4-03-07: Lunges Quads Butt
- 3-27-07: Running Off Fat
- 3-27-07: Runners Diet
- 3-23-07: Eating Late
- 3-13-07: Abs for the Obese
- 3-07-07: Supplements
- 2-21-07: Carbs Weight Gain
- 2-14-07: Accurate Bodyweight
- 2-07-07: Weight Fluctuations
- 1-30-07: Best Oatmeal
- 1-21-07: Winter Cardio
- 1-14-07: Training Children
- 1-10-07: Sick Bay
- 1-03-07: Shin Splints
- 2006: Archives
- 2005: Archives
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05-10-06// Training Love Handles
Should I use weights to reduce my love handles?
Chris:
I have been working very hard to reduce the size of my waistline.
I do most of the exercises that are seen on a daily basis
in most gyms. I do crunches leg raises, reverse crunches
and a series of other exercises. I have reduced the size
of my mid section a quite a bit but my problem area is on
my sides where the so called love handles are. For a while
I tried doing weighted side bends but I heard this could
actually increase the size of the muscles and cause my love
handles to become even bigger. Have you ever heard this before? Do
you have any suggestions on how I can reduce this area or
has genetics dealt me a bad hand?
John J.
John:
You heard right! Doing weighted side bends can actually thicken
the waistline. Remember your obliques or love handles are muscles
much like your biceps or triceps. If you put them under a heavy
work load they will grow in order to handle the stress.
The best way to tighten this problem area without bulking up is to add twisting, turning and rotating movements to your abdominal routine. These exercises require body weight only and are to be done with strict form.
My personal favorites are bicycle crunches, broomstick twists and side oblique crunches.
To perform bicycle crunches all you have to do is lay on your back with your knees bent and your feet elevated off the floor. Put your hands behind your head and bring your opposite elbow to opposite knee as if you were riding a bike. This movement works the obliques as well as the upper abs.
Broomstick twists are a little more difficult because you need a decline bench and a broomstick. However they are worth their weight in gold when done correctly. To perform a broomstick twist you will need to set a decline bench to 45 degrees- Most gyms have mini decline benches that are kept near the abdominal equipment- sit with your feet anchored under the ankle supports. Place the broomstick behind your neck and across your shoulders and twist side to side. Remember this is not a sit up. Keep your hips planted firmly and twist until your abs are on fire.
Side oblique crunches can be done a variety of different ways. The most popular way is on the hyper extension machine. To perform an oblique crunch on the hyper extension machine position yourself sideways and slightly bend your knees, point your elbow toward your side and lift slowly. Be sure not to use your hips by rocking back and forth instead lift your body with your oblique muscles.
When you master this exercise you can make it more difficult by adding a twist. Use the same form as mentioned above except you will position your body so that your elbow is pointed toward your knees. Rotate your mid section until your elbow is back to your side again. Be sure to keep your elbow locked in place for maximum results. Complete the process for the desired amount of repetitions.
Add one or more of these exercises to your existing abs routine and watch your love handles melt away.