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Now what I'm about to reveal to you might be shocking at first on what is the best exercise to lose love handles, but hear me out real quick. You see the truth is you can't really "spot reduce" an area of fat on your body. There are some anecdotal evidence of this happening in cyclists and world class athletes you do the same repeated movement's day in and day out. For example, they found that people who do a high amount of volume on the exercise bike tended to lose a lot of fat in that area. This they believe is because of the increased amount of blood flow into the area from the high amount of repetitions and volume. Now can they be replicated throughout your stomach area? Possibly, maybe, I'm not really sure. But there is some anecdotal evidence showing that people who do some form of interval training or sprinting first thing in the morning in a fasted state have been seen to drop inches around their belly fat within weeks. This is pretty cool if you ask me. Again, no one really knows why this happens, but I think it's because of the increased amount of caloric burn that is happening after you finish working out. This is called the after burn effect. All it really means is that your excess post oxygen consumption levels are increased. This in turn causes an increase in your metabolism and you burn more calories essentially while at rest. And the great thing about this phenomenon is it can last for up to 36 hours post exercise. So for 36 hours after your last workout, provided it was intense enough, you could be burning extra calories. Not bad if you ask me.
Exercise #3: Side Planks
Yes I know you can't specifically target your love handles and make them shrink with spot reducing exercises, but side planks will help you tighten up and firm your entire mid section including your external and internal oblique's. They will also help you tighten up the all important transverse abdominus. This muscle is chiefly responsible for providing lower back and lower spine support while acting as a girdle for your mid section. When this muscle is developed and firm, it sort of draws your stomach in thus shrinking your waistline.
A good workout to start off with is to try and hold yourself up for 60 seconds on each side for 3-4 sets at a time. Gradually this will begin to get easier for you, therefore just increase your time limit until your reach 2 minutes. From there you can progress and make the exercise much harder by placing your feet up on a bench and starting back down to 60 seconds a set.
Exercise #4: Seesaw Planks
I was in the gym one day and was doing planks. I realized that when I pushed my body forward, it increased the intensity of the exercise on my core. I thought that was pretty interesting and starting rocking back and forth for repetitions instead of just holding up a regular plank. The exercise was much harder and I was definitely much sorer the next day. So get in a basic plank position and from there, push your body forward pivoting on your forearms and coming up on your toes. Make sure to keep your body flat the entire time. A lot of people end up pushing their butts down when they do this exercise. A good thing to do is perform this exercise sideways looking at yourself in the mirror so you can watch your form.
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