8 Simple Exercise to Lose Love Handles Without Gym

muffin-top love handles spare tire

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This exercise works your lower abs, chest, and arms. Alternate your legs and arms quickly for 20 reps.

however you refer to that stubborn fat

that accumulates on your side's belly

and lower back there's one thing we can

all agree on pit needs to go so how

about a few simple at-home exercises to

chisel your waistline in a week hey hey

try them out for yourself

number one jumping burpees bend at the

knees and put your hands on the ground

then kick your feet back behind you so

that you end up in a straight arm plank

after a moment pull your feet back in

towards your chest quickly stand up and

immediately jump up while reaching your

hands toward the ceiling and clap lower

yourself back into the starting position

and repeat from there you see burpees

help get your blood flowing and your

heart pumping in no time making them an

awesome warm-up exercise on top of that

burpees provide you with a great

full-body workout that targets not only

your abs and obliques as the muscles on

your side where that fat is sitting but

also your arms quadriceps glutes chest

and hamstrings do three sets with 15

reps each two bicycle crunches lie down

on your back and bend your legs so that

your shins are parallel to the ground

raise your chest up and lift your

shoulders off the mat keep your hands

behind your head with your elbows out

move your bent leg right towards your

chest and simultaneously straighten your

left leg so that it's parallel to the

floor while doing that move your left

shoulder towards your right knee

remember that your elbows should remain

out to the sides this way your stomach

not your neck will have to strain the

most this kind of crunch works the sides

of your stomach and hips

do three sets with ten to 20 reps each

number three

kneeling vacuum kneel on the floor with

your bum resting on your heels put your

hands to the sides of your legs and pull

your shoulders back now imagine that you

need to touch your spine with your belly

button and suck your stomach in as far

as possible if it can't pull it in very

far at first

don't sweat it your results will improve

with time hold this position for 5 to 10

seconds if you've never done it before

otherwise you can hold your stomach in

for 20 seconds

some people don't breathe while doing

this exercise while others try not to

interrupt their normal breathing choose

whichever way is more comfortable for

you but don't relax your stomach muscles

this seemingly simple technique works

like magic if you need to reduce your

midsection shrink your waistline and

carve your abdominal muscles repeat this

exercise 5 times before taking a break

number 4 side plank lie on your right

side and lean on your elbow so that it's

directly below your shoulder lift your

hips and hold your weight on your right

elbow and foot if this is too hard for

you at the beginning bend your right leg

and rest it on the floor while keeping

your left leg straight and finally reach

your left hand up toward the ceiling

just like a traditional plank this

exercise works your stomach muscles as

well as your back glutes and core but

most of all the side plank focuses more

on the obliques which is a surefire way

to get rid of love handles try to hold

this one for 15 to 60 seconds on each

side do at least 3 reps

number five swimmers lay down on your

stomach with your arms stretched out in

front of you and shoulder-width apart

your feet should be hip-width apart on

the mat tense your stomach muscles and

lift your left arm and right leg up at

the same time leave them in the air for

two to three seconds then lower them

back to the ground do the same thing

with your right arm and left leg in the

air do 10 reps of five counts on each

side if you want to break a sweat and

burn more fat alternate your legs and

arms quickly 20 times on each side

without letting them touch the ground

this exercise will take care of any

lower back fat it sculpts your rear end

as a bonus number six Russian twist sit

down on the mat with your legs together

and knees slightly bent lean your upper

body back and hold your legs off the

ground you can bend your arms over your

chest or hold them straight out in front

of you whichever you feel most

comfortable doing at first now

slowly twist your torso and arms to the

left side hold it there for three

seconds and then return to the initial

position repeat the movement on the

other side do three sets of ten to

twelve reps each by the way if you do

the Russian twist with some weight in

your hands be it a dumbbell or just a

gallon of water you'll burn calories and

build muscle mass at a much faster rate

number seven woodchoppers stand straight

with your feet shoulder-width apart and

your core engaged you'll need something

with some weight to it to hold in your

hands again a medicine ball or a jug of

water will do whatever it is make sure

you can get a good safe grip on it now

twist your torso to the right and hold

the weight above your right shoulder

the

turn your body and squat down while

bringing the weight to the outside of

your left knee go back up to the right

and repeat keep your eyes on the weight

so that you don't lose your balance also

if you're a beginner don't pick a

heavyweight otherwise it can lead to a

bad rotator cuff injury do 3 sets of 12

to 15 reps on each side

number 8 reverse crunches lie down on

the ground lift your legs in the air and

bend your knees at a 90 degree angle

keep your abdominal muscles tight and

place your hands on the floor right next

to your hips engage your lower abs to

pull your knees up toward your chest at

the top of the movement raise your hips

up in the air so that your lower back

and buttocks come off the ground by a

couple of inches pause at the top of the

movement for a few seconds and then

slowly lower yourself back down to the

starting position just like regular

crunches the reversed ones work the

front of your apps but the especially

hit your lower abdominal muscles do

three sets of 10 to 15 reps each aim to

do this workout four to five times a

week it's also a good idea to throw in

some moderate intensity aerobic

activities like swimming jogging or

cycling that'll really kick up the fat

burning process so that those love

handles melt right off and of course

you'll need to change your guide a

little if you don't want that fat coming

right back or not leaving at all

first cut down your calorie intake 500

fewer calories a day means you'll start

to lose about one to two pounds a week

avoid eating processed and fried foods

it's usually high in added sugars

preservatives and additives you'll also

want to stay away from the usual

offenders sweetened drinks fast food

junk food like cookies and chips and

fatty meat remember that high amounts of

added sugar gets stored exactly around

your stomach which means yep a spare

tire if you're cutting fatty meats like

bacon and sausage simply replace them

with lean alternatives such as fish

chicken turkey and lean red meat it's a

good idea to replace foods rich in carbs

with non starchy veggies such as

cauliflower celery peppers spinach

broccoli tomatoes in the life and

finally drink more water

it'll help reduce your overall weight

and calorie intake so your love handles

will shrink with time so good look out

there and let me know if these exercises

work for you and if you know any other

ways to deal with love handles leave

them down in the comments if you learned

something new today