Sunday, October 27, 2013

Lose the love handles

Get a killer torso with these flab-busting, tummy-tightening moves. Feel the burn!

Lose the love handles
 
Turn up the intensity and tone your midsection with these tummy-targeted exercises by Damien Kelly.

1. Ball oblique crunches

Why? There are not too many exercises that give love handles a better burn.
How? Lie side-on on a Swiss ball, resting on your left hip. Place your feet against the junction between the floor and wall, left leg in front of your right. Hang your upper body off the ball, hands on your temples. With face and chest side-on, bend sideways over the ball and lower your left elbow towards the ground. Stop just before your side comes to rest on the ball. Curl up, drawing your elbow towards your hip. Stop when your torso is about vertical. Bend just above your hip so as you rise, the skin scrunches up.
Sets and reps: 3 sets of 8-15 each side.
1. Ball oblique crunches

2. Side bridge twists

Why? Another great core exercise with a twist to add intensity.
How? Lie on your side with your body straight, leaning on your elbow, forearm pointing forward. Brace your core, front and sides by imagining a belt is being pulled around your waist to reduce the circumference of your abs. Raise your body off the ground, from shoulder to feet, so you form a straight line. Hold this position and reach to the sky with your top arm. Sweep the arm down, across and under your body and reach as far back as possible. Keep your hips high and your body straight. Untwist and take your arm back to the start.
Sets and reps: 3 sets of 6-12 each side.
2. Side bridge twists

3. One-arm dumbbell moves

Why? Using only one dumbbell forces your muscles to work to keep your body symmetrical.
How? Hold a dumbbell in your non-dominant hand and stand in front of a mirror so you can see exactly what your body is doing and correct any asymmetries. You can try squats, lunges, steps-ups, dead lifts, bench presses, bent rows and overhead presses (pictured), just to name a few. Your obliques in particular will have to work hard to stop any unwanted twisting.
Sets and reps: 3 sets of 6-15 each side.
3. One-arm dumbbell moves

4. Brazilians

Why? Great for your core and adds a twist.
How? Assume a push-up position, feet shoulder-width apart, chest over hands, gaze in front of hands and body straight. Raise your right foot and draw your knee towards your left elbow. Keep your torso long, chest over hands, head in position and pace controlled. Each rep should take 3-4 seconds. Alternate feet on each rep.
Sets and reps: 3 sets of 10-20.
4. Brazilians

5. Ball cross-over sit-ups

Why? Sitting on a ball makes this oblique exercise more effective.
How? Sit on a ball and lean your upper body back until your lower back is on the ball. Your back is slightly hyper-extended. Place your hands on your temples, feet shoulder-width apart. Curl up diagonally, taking your right elbow towards your left knee, twisting and crunching at the same time. Stop just short of upright, slowly lower your mid back to the ball and repeat. Do one set on this side, then switch. The earlier you feel a burn in your obliques, the better your technique.
Sets and reps: 3 sets of 8-15 each side.
5. Ball cross-over sit-ups

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