Copyright 2006 Karen Sessions
Love handles are a growing problem (pardon the pun) for many men and women these days. Love handles is basically a nice way to describe the fat that accumulates on each side of waist.
Media Deception about Love Handles
Many people are unaware or misinformed on how to successfully banish those annoying love handles. Abdominal machine manufactures know people's desperation and play upon this heavily. Once you receive the product you will notice in the fine print of the accompany booklet that a healthy diet should be used with the item for optimal results. Obviously!
Bodybuilders in the past never relied on fancy gadgets to get that desired six-pack. It has always been, and will always be about nutrition, cardio, and abdominal training.
Three Elements that Help to Rid Love Handles
The accumulated fat that widens your waist never seems to dissipate no matter how many crunches or how much abdominal work you do, right? I can let you in on some little secrets on how to rid those saddles that have been weighing you down.
Step #1 - Since love handles are an accumulation of body fat, you have to clean up your eating habits. For some people this will be simply omitting the obvious junk food and for others it will require lower calories. Others will reap benefits from carb-rotation. Most of all, quality nutrition is the ultimate key.
Step #2 - Increase your cardiovascular exercise. I'm not suggesting hop on the elliptical and tear into it for two hours a day. Simply increase what you are currently doing a small amount, and challenge yourself weekly.
Step #3 - Train your abdominals. Abdominal work will strengthen the muscle under the fat. With the addition of developed abdominals comes increased circulation, and can aid in burning fat indirectly.
Abdominal Training Techniques - The Dos and Donts
The Don'ts for Ab Training
Don't Twist - Twisting from side to side with a stick or anything in this category can widen your waist.
Don't Do Side Bends - Side bends, weighted or not, can add size to your waist, making it thicker.
Don't Do Hanging Leg Raises or Knee-Ups - These do not even come close to targeting the lower abdominal as many believe. These actually work the sartorius muscle that runs down the leg.
Don't Add Resistance Unless You Genetically Have a Small Waist - Some people can add resistance to their crunches (rope crunches), if their waist is genetically small. Those who lack natural symmetry and have blocky shapes should avoid abdominal resistance.
Ab Exercises to Do
Forget all the fancy abdominal variations that leave you more confused than when you began. Focus on these four ab exercises and you will target the entire abdominal muscle fully.
1. Stomach Vacuums - The stomach vacuum is an effective exercise for working the ab muscles that are rarely targeted. Stand upright and pull your stomach in and hold it there for as long as possible. Repeat three times.
2. Lying Pelvic Lifts - Lie flat on your back and put your legs in the air so that your body is in the "L" position. Slowly, and in a controlled manner, raise your hips off the floor an inch or two, and then return to starting position.
3. Modified Crunches - Lie on the floor with legs crossed Indian style and crunch.
4. Elbow to Opposite Knee Crunch These target the obliques. Lie on the floor with knees in bent position and crunch your elbow to the opposite knee.
Once you get your diet in gear, omit the exercises that can widen your waist and incorporate the effective abdominal exercises, youll be on your way to a slimmer waist in no time. |
