Dear Chris:
I have been lifting for 10 years and I am in good shape. This year I decided to try to get into the best shape of my life. I’ll be turning 35 in July and believe that I can accomplish my goal. I recently stepped up my cardio and the results have been great. However I am having trouble getting rid of the extra weight around my lower back and sides of my stomach. I have always had the so called love handles and wonder if I will ever be able to get rid of them. I usually do crunches and leg raises to tighten my waist line but I’m not sure what else to do. What’s the best way to get rid of my love handles? Is there any other exercise that I can add to my program? I would appreciate any tips you could give me.
Jeff L.
Dear Jeff:
In order to have a slim waist line you will need to work the entire midsection instead of just the muscles you see when you look in the mirror. Crunches and leg raises will work the muscles that make up the six- pack in the front of your stomach. However that’s only one third of your waist line. What about the sides and back of your midsection? To completely work these areas you will also have to target your obliques and lower back.
Your obliques are the muscles on the sides of your stomach in which you referred to as love handles. The location of these muscles makes them very hard to work. One of the reasons you hold fat in this area is because you really don’t use this part of your body that often. Therefore you will have to be creative. I have found that in order to target these muscles effectively you must add side oblique crunches to your abdominal work outs as well as various twisting movements.
Side oblique crunches can be done in a variety of ways. You can do them lying on your side on a flat surface, on a Swiss exercise ball or by positioning yourself side ways on the hyper extension bench. Despite the technique you choose the goal is to crunch to your side as high as you can by contracting the obliques. Be sure not to use your hips by rocking back and forth. Instead slightly bend your knees, point your elbow toward your side and lift slowly with the targeted muscles. Add two sets of oblique crunches to your abdominal training. Do 10-20 repetitions per set for starters. Trust me you will know when you are performing these exercises correctly because the burn will be intense.
You will also need to add a twisting movement to your abdominal program. One way to do this is to position your body side ways on the hyper extension bench with your knees slightly bent. Place a broom stick behind your neck and hold it firmly in both hands. Rotate your torso 90 degrees twisting your mid section back and forth. When you are finished switch to the other side and repeat the process. Do two sets for each side. Complete 10-12 reps per set.