Keep the Love Handles in Check



Your abs are made up of the rectus abdominis, internal oblique, external oblique and transverse abdominis. 

















Ab Muscle Function

The rectus abdominis is a key postural muscle. It is responsible for flexing the lumbar spine, as when doing a 'sit-up', while the function of the oblique muscles are for spine flexion, rotation, and lateral flexion.



Most people just do crunches.  Crunches mainly focus on the rectus abdominal.  Therefore, if you are trying to work your love handles, crunches will not do the job.  Your oblique muscles (love handles) are targeted when you perform twisting, or reaching movements.  Twisting movements are also important for rotation of the spine.  In day-to-day activities you rotate the hips countless times when reaching.  Therefore, not only does your physique benefit when you work your love handles, but your body function and body mechanics improve.  This decreases the risk for injuries.   



Working your obliques also improves your strength when performing exercises such as squats and dead lifts. 



Dieting and the Love Handles



Eating properly will make a great difference in decreasing the size of your love handles. 

If you are trying to loose your love handles, or maintain a fit waist, there are a few key things in your diet to look out for and avoid: 



Hydrogenated oils
Vegetable oils
White Bread
White paste
Sugars
Creamy Sauces


During my off-season I may not be as focused on my eating habits. The love handle area is the main place that my body stores fat.  I try to be mindful and not go to crazy with the breads and pastas.  My favorite breakfast food is pancakes.  This definitely adds a few inches to my love handles during the off-season.  So, I need to be mindful of this and eat certain foods in moderation only.



Examples of Ways You Use Obliques During the Course of the Day



Reaching in a cabinet
Opening doors
Opening file cabinets
Carrying groceries
Shopping in the supermarket – reaching for items on shelves
Cleaning your car
Lifting babies and children


Oblique Exercises to Consider



Seated twist
Planks
Bicycle exercise
Oblique crunches
Side planks




Cardio to Burn Fat



Along with building strong, lean muscles comes burning fat – so you can show off your muscles! Cardio exercise should be done 3-6 times a week to burn fat.  Be sure to pace yourself.  Ideally, you want to do at least 30 minutes of cardio activity.  If you can’t do 30 minutes at once in one day, then do two sessions of 15 minutes each.  Try to perform various cardio activities that you enjoy.  You might not always like working out but envision yourself and how you want to look.  Stay motivated to get to where you want to be.  Rely on a few different friends who know your goals to help keep you on track.



Cardio Exercises to Consider

Walking
Jogging
Swimming
Stair climbing
Biking
Cross-country skiing
Elliptical trainer
Aerobics
Rowing
Rock Climbing
Raquetball/Handball
Dancing
By: LT Thomas, BS

Fitness trainer, Competitive Bodybuilder, Fitness model, Speaker

www.Baltimorefitnesstraining.com

www.myspace.com/ltpersonaltraining.com




LT Personal Training, Inc.  |  Baltimore, MD  |  866-305-8609  | LT@LTThomas.com