Getting Rid of the Love Handles by Doing Two Killer Exercises

I know how confusing advertisements can be, filled with magical pills and unhealthy actions. If you are thinking the same way, then you might enjoy this article.

The “love handles” area, right around the hips, is probably the worst one to lose weight. It might be hard, but it is not impossible! This is why you are reading this article – I will give you two exercises that will exhaust you but it’s worth it. 

Trunk Twists

Stand with your feet shoulder width apart. Then you reach your arms out in the form of a T, but remember to always keep you head and legs straight. Rotate your body to the left, contract your stomach and oblique muscles and stretch your limbs for a few seconds. Increase the reps and sets and add weight if you have a bar when you can.

Oblique Crunches

Lay on the floor, bend your legs to a 90 degree angle and make sure your feet are not touching the ground. Place your hands behind your neck and squeeze your stomach muscles when you bring your right elbow to your left knee. Stay in that position for at least 20 seconds. Repeat by switching hands and legs.

And this is it. It’s easy to do, you just need some persistence. Come on, you can do it!

5 ways to reduce horrible arm fat

Have you stopped wearing sleeveless just because you have heavy arms? Now, there is no need to be upset.

Follow these easy tips and you can have the toned arms you wished for...

The most effective way to tone arms is being physically active. This doesn't mean that you need to hit the gym every day, but there are many household activities that requires intense arms movement, mopping, cleaning, rolling to name a few. But to melt down the bulky plump, you need determination and focus. You need to start with cutting down on unhealthy and high-calorie food, eating fresh to stay healthy and look healthy. Here are a few more tips.

Go for skipping

If you think it's irrelevant, then you are wrong. Skipping is the best cardio workout and it's inexpensive as well. It doesn't just help you sweat out the fat from your body, but gives you sleek and tone arms too. "Skipping rope affects arms muscles as you lift your body's weight as well as move your arms in circular motion. This increases the activity in the arms. Count seconds instead of skipping repetitions to make the process more effective," says Gautham Kumar, a fitness expert.

Keep stretching

Don't wait for the evening or morning fitness regime and stretch your arms as and when you get time. This will not only keep you active, but also release the tension. Gautham says, "Stretching tones the arm muscles and brings them back in shape. Do it in the office, post meeting or after finishing a report." He suggests these exercises that you can do in your office.

- Interlock your fingers behind your head and stretch your arms up. Make sure the elbows are behind your head. Now, bend your waist right for a few seconds and repeat the same on the left. Keep arms stretched and straight.

- Hold both your palms together behind the lower spine and interlock the fingers. Stretch both your arms backward so that chest comes forward. This is also beneficial to relieve the back stress.

Rotate wrist

Wrist rotation affects your shoulders and lower arms which are the plumpest areas. "Hold one to two pounds of dumbbells in each hand and stand up. The gap between your feet should be equal to your shoulder length. Extend both the hands forward and keep them firm. Now, swiftly rotate your wrist upward and inward as far as possible. This will help tone the arm muscles," says Gatuham.

Lift your body up

Do you remember how you used to do pull-ups in the park as a kid? You have to just follow the same. Hold a sturdy strong rod that can bear your body weight. Grasp it firmly and pull yourself up the floor. When you go up hold the position for a few seconds and let your arm muscles take all the strain. Do a set of 20 and after a two-minute break, repeat the set. In case, you are doing it for the first time, then, do as many pull-ups as you can, but don't strain yourself.

Triceps with one arm

Sit on the floor and place your hands almost a foot behind your hips; your fingers should point towards the butt. Your legs and feet should be pressed together, knees bent and feet flat on the floor. Keep your arm straight to raise your hips above the floor. Bend your left elbow only with one arm and lower your butt as close to the floor as possible without actually touching it. Repeat it with right elbow.

Fat-burning exercises for a very flat tummy

If you thought only crunches can give you washboard abs, think again. Here are some fat-burning exercises that are even better.

Losing fat on the belly is the hardest, they say. And when you want to strengthen your core and lose the flab, most probably what comes to mind are crunches and sit-ups. But recent research has found that exercises that are meant for the whole body can actually workout the core muscles better than the designated exercises for your abs.

Dumb-bells

Take an exercise mat and sit on it. Now stretch your feet out in front of you. Keep them around three feet apart. Take a pair of dumbbells in your hands and hold them near your shoulders. Keep your back straight. Contract your stomach muscles and push your arms straight up. Return to the starting position and repeat ten to 15 times.

Cheers for the chair

Take a chair and sit on it while keeping your spine straight. Hold the edge of the seat. Now engage your core and use the stomach muscles to bring your toes (pointing to the floor) two to four inches off the floor. Hold for at least three to five seconds then lower your feet down. Repeat for a few minutes.

Try this out

Begin this one by standing with your feet apart — a little more than hip-width apart. Take a dumb-bell and hold it at chest level with both hands. Now, while you bend your knees, lower yourself. Go as far as you can — your elbows should be inside your knees. All the while, work your abdominal muscles, contract them, and use that strength to lower your butt. Keep repeating these squats at least 10-1 5 times.

Lunge!

This is a lunge with a slight variation. Begin by standing with your feet together. Lunge back with your right leg as you bend your knees at right angles. Now reach right hand to left foot. Then go back to standing position. Now, lunge the right leg back and do the exercise again. After ten repetitions, switch sides.

Push-ups

This one is a variation of push-ups. Go to the beginning position (see the picture below). Now slowly lift your right arm and touch your left shoulder with your right hand. Then go back to touching the floor. Now, do the same with your other arm — left arm and right shoulder and back on the floor. Then, touch your left hand to your right thigh, and go back to the main position. Then touch your left thigh with your right arm. Repeat all four touches at least five to eight times each.

Squat for strength

Begin your squat, arms akimbo, and get both your knees bent at 90 degrees. Generally squats are considered to be an important exercise for developing core strength while working the legs and buttocks. Now, engage your core muscles to push your body up to the starting position. The thrust you need to raise your body up will work to burn your stomach fat. Do this at least eight to 10 times for each leg.

5 ways to reduce horrible arm fat

Have you stopped wearing sleeveless just because you have heavy arms? Now, there is no need to be upset.

Follow these easy tips and you can have the toned arms you wished for...

The most effective way to tone arms is being physically active. This doesn't mean that you need to hit the gym every day, but there are many household activities that requires intense arms movement, mopping, cleaning, rolling to name a few. But to melt down the bulky plump, you need determination and focus. You need to start with cutting down on unhealthy and high-calorie food, eating fresh to stay healthy and look healthy. Here are a few more tips.

Go for skipping

If you think it's irrelevant, then you are wrong. Skipping is the best cardio workout and it's inexpensive as well. It doesn't just help you sweat out the fat from your body, but gives you sleek and tone arms too. "Skipping rope affects arms muscles as you lift your body's weight as well as move your arms in circular motion. This increases the activity in the arms. Count seconds instead of skipping repetitions to make the process more effective," says Gautham Kumar, a fitness expert.

Keep stretching

Don't wait for the evening or morning fitness regime and stretch your arms as and when you get time. This will not only keep you active, but also release the tension. Gautham says, "Stretching tones the arm muscles and brings them back in shape. Do it in the office, post meeting or after finishing a report." He suggests these exercises that you can do in your office.

- Interlock your fingers behind your head and stretch your arms up. Make sure the elbows are behind your head. Now, bend your waist right for a few seconds and repeat the same on the left. Keep arms stretched and straight.

- Hold both your palms together behind the lower spine and interlock the fingers. Stretch both your arms backward so that chest comes forward. This is also beneficial to relieve the back stress.

Rotate wrist

Wrist rotation affects your shoulders and lower arms which are the plumpest areas. "Hold one to two pounds of dumbbells in each hand and stand up. The gap between your feet should be equal to your shoulder length. Extend both the hands forward and keep them firm. Now, swiftly rotate your wrist upward and inward as far as possible. This will help tone the arm muscles," says Gatuham.

Lift your body up

Do you remember how you used to do pull-ups in the park as a kid? You have to just follow the same. Hold a sturdy strong rod that can bear your body weight. Grasp it firmly and pull yourself up the floor. When you go up hold the position for a few seconds and let your arm muscles take all the strain. Do a set of 20 and after a two-minute break, repeat the set. In case, you are doing it for the first time, then, do as many pull-ups as you can, but don't strain yourself.

Triceps with one arm

Sit on the floor and place your hands almost a foot behind your hips; your fingers should point towards the butt. Your legs and feet should be pressed together, knees bent and feet flat on the floor. Keep your arm straight to raise your hips above the floor. Bend your left elbow only with one arm and lower your butt as close to the floor as possible without actually touching it. Repeat it with right elbow.

Juice veggies, be fit

Looking for vegetarian, gluten-free, nourishing, green food? Well, vegetable juice is the answer. 

They are packed with essential vitamins and minerals and when consumed once a day, they shows visible results in a month or two on your skin and hair, when accompanied with a healthy lifestyle. Here are a few recipes you can try at home.

Cool cucumber

Take two medium sized washed and peeled cucumbers and grate them (you could also cube them and then pulp them in a blender).

Strain the pureed/grated cucumber and serve over ice in a tall glass. You could add a few small cubes of cucumber to the drink.

Nutritional content

100 gms: 

- Vitamin K - 21%

- Vitamin C - 5%

Tangy and green

Peel and cube kiwis and green apples. Blend in a food processor with a few mint leaves and pour in a glass to serve. Garnish with a sprig of mint leaves.

Nutritional content

1 cup or 177 gms: 

- Vitamin C - 273%

- Calcium 6%

- Iron, Vitamin A - 3%

A glassful of health

Wash and blanch handful of spinach and a few florets of broccoli. Chop and put in a processor to blend. Add a few sprigs of celery and a dash of lemon juice.

Spinach nutritional content

1 cup or 30 gms:

- Vitamin A - 56%

- Vitamin C - 14%

- Iron - 5%

Broccoli nutritional content

100 gms:

- Vitamin C 149%

- Vitamin A 12%

- Calcium 5%