We refer to them as love handles and also muffin top, but to get real, there is just an excess fat sitting on the sides of the torso. And that is pretty tough to lose.
However, not all is lost, you just have to target your core like you do with the rest of your body. Thus, you need to target specifically oblique muscles, also incorporating those exercises that also hit your upper and lower abs. This is the way you will effectively sculpt and slim your entire middle section. Here are my favorite exercises for getting rid of the extra padding around your waist:
1. Oblique Press and Reach
Image Credits: Oblique Press and Reach
Kneel on your left knee with your right foot out in front of you;
Keep your foot flat on the floor;
Keep the abdominal muscles tight, back straight, tailbone tucked;
Hold a weight in your right hand, arm extended out to the right;
Keep your arms bent at a 90-degree angle with your fist in the air;
Reach up, extending your arm straight into the air;
Then, bend your body down to the left side and touch your left fingertips to the ground;
Next, use your oblique muscle and pull your torso back to starting position;
Do 3 sets of 12-15 on each side.
2. Side Plank Crunch
Image Credits: Side Plank Crunch
Start on your right elbow;
Place your right foot slightly in front of your left;
Keep your core tightened throughout the exercise;
Pull the right knee in towards the chest;
Crunch your left elbow toward it;
Then bring back out to side plank position;
Do 3 sets of 10-12 reps.
3. Plank Up-Downs
Image Credits: Plank Up-Downs
Get into plank position, with arms out straight directly beneath your shoulders;
While in position, squeeze your butt and pull your abs tight into your spine;
Then, starting with one arm, lower down onto your forearm;
Then follow with the next arm;
Move back up, one arm at a time, to the fully extended plank;
Make sure to avoid rocking your hips and keep the core tight the entire time;
Do 8 on each side, or shoot for 30-45 seconds.
4. Around the World Obliques
Image Credits: Around the World Obliques
Stand with your legs wider than shoulder-width apart;
Your toes should be turned out just a little bit and your tailbone tucked;
With a very lightweight in your hands, extend arms up straight above your head as far as you can;
Then, bend from the hips and reach your body as far as you can to the right, hips and shoulders square forward;
Rotate toward the floor, twist your body back to face front, exhale and pull back up to center;
Do 8-10 slow and controlled reps in each direction, alternating sides.
5. Pass the Ball
Image Credits: Pass the Ball
Lie flat on the ground, abs pulled in tight to your spine and back flat on the floor;
Pick your chest up, pulling the right knee into your chest and holding a ball in your left hand;
Pass the ball underneath your right knee into your right hand and crunch up;
Rotate your legs after each pass, and make sure you’re crunching up every time;
Keep your shoulder blades lifted off the ground throughout;
Do for 30-45 seconds.
6. Knee Drop
Image Credits: Knee Drop
Lie flat on the ground, abs pulled in tight to your spine, back flat on the floor;
Lift legs off the floor and into a tabletop position;
Squeeze the ball between legs, engaging the inner thigh muscles and lower abs the entire time;
Drop your knees over to the right, keeping abs pulled in tight and lower back flat;
Exhale and pull to center, then inhale as you drop them down the other way;
Do 3 sets of 8-10 reps each side.
7. Crouching Tiger Push-Up
Image Credits: Crouching Tiger Push-Up
Start in a push-up position with hands wider than shoulder-width;
Do a pushup;
Then, bend knees off the floor, and press back into your hips so your knees are directly beneath your ribs;
Your arms should be straight pressing through the shoulders;
Then lift the hips up into a downward dog position;
From there, round out your back and slowly roll your spine forward in a wave motion;
Start with lower spine and end with upper spine rolling the rest of the body flat until you are back in your starting plank position;
Do 3 sets of 10-12 slow and controlled reps.