Good Exercises To Get Rid Of Belly Fat And Love Handles

Combining cardio and strength training is the best way to reduce body fat — including belly fat.

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The best exercises to get rid of “love handles” include aerobic activities and strength training. But you also need to make sure that you address your diet as well.

If you create a daily 500-calorie deficit, theoretically, you’ll lose a pound of fat a week. If you create a 1,000-calorie daily deficit, you’ll shed two pounds a week, some of which may come from your love handles.

If you bike, swim, dance or kickbox for your cardio, aim to increase the intensity. Gradually increasing workout intensity will ensure that your body stays challenged and is working hard enough to torch fat.

        Activity
       
        Dumbbell Workout
      
        Region
       
        Lower Body

Hold a heavy dumbbell by one end at chest-height. Begin with your feet just wider than hip-distance apart. (Toes can face forward or turn out slightly.) Keeping your chest tall and core tight, hinge your hips back and down to sink into a squat so your upper legs are parallel with the floor (or as low as you can comfortably go with good form). Press through all four corners of your feet to return to standing.

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        Activity
       
        Dumbbell Workout
      
        Region
       
        Lower Body

Start standing, holding a dumbbell in each hand. The weights can hang at your sides or you can lift them up to your shoulders. Step a few feet forward with your left foot. Lower into a lunge until both knees are bent to 90 degrees. Your back knee should hover just above the ground, and your front knee should be stacked over your ankle. Hold for a beat before pushing through your front foot to return to standing. Repeat on the other leg.

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        Activity
       
        Barbell Workout
      
        Region
       
        Lower Body

Fix the weight plates on your barbell and position it on the floor in front of you. If needed, position it on an elevated platform to allow for a reduced range of motion. Step up to the bar, shins almost against it, feet planted firmly hip-width apart. Keep your spine straight, chest up and shoulders back and down. Hinge from the hips, softening your knees as your hips sink low enough to let you grasp the bar with your hands shoulder-width apart. Check your posture: Your spine should be straight and long, chest up and open, shoulders back. Engage all the muscles of your core to maintain this position as you push your feet into the floor, as if you were trying to push the floor away from you, and lift the bar. Finish the motion by lifting your chest and engaging your lats to stabilize the bar in front of your hips. Return the bar by reversing the motion, pushing your weight back into your hips and softening your knees, letting the bar travel in a controlled path back down to the floor along your body.

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        Activity
       
        Barbell Workout
      
        Region
       
        Lower Body
      


        Activity
       
        Body-Weight Workout
      
        Region
       
        Full Body

Begin in a high plank with your core and glutes engaged. Your shoulders should be stacked over your wrists and your hips should be in line with your head and heels. Bend at the elbows at about a 45-degree angle from your torso and lower your body toward the ground. On the way down, squeeze your shoulder blades together. When your chest hovers just above the ground (or however far down you can go), press into the ground and push your shoulder blades apart to return to the starting position.

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        Activity
       
        Body-Weight Workout
      
        Region
       
        Full Body
      


        Activity
       
        Dumbbell Workout
      
        Region
       
        Upper Body

Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs. Shoot your hips back and hinge forward at least 45 degrees (as much as 90 degrees), keeping your back flat. Start with your arms extended toward the ground, palms facing each other. Draw your elbows up toward your ribs and pull the weights up alongside your lower abdomen. As you lift the weights, focus on squeezing the shoulder blades together. Lower back down to the start with control.

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        Activity
       
        Dumbbell Workout
      
        Region
       
        Upper Body
      


        Activity
       
        Dumbbell Workout
      
        Region
       
        Full Body

Start standing with your feet just wider than hip-distance apart, core engaged, with a dumbbell in each hand at your shoulders, palms facing in. Keeping your chest tall and core tight, hinge your hips back and down to sink into a squat. Lower until your thighs are parallel with the ground — or as low as you can comfortably squat while maintaining good form. Press through all four corners of your feet to return to standing. As you straighten your legs, press the dumbbells up over your head. Your upper arms should stay close to your ears. Slowly bend your elbows to lower the dumbbells back down to your shoulders with control.

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        Activity
       
        Dumbbell Workout
      
        Region
       
        Full Body

Stand with your feet shoulder-width apart and your arms by your sides. Bend your knees, keeping your back straight and letting your butt drop down into a squat. Reach your hands forward, placing them on the floor shoulder-width apart. Kick your feet back to come into a high plank. Lower your chest and belly down to the floor. Press through your hands to quickly push your body back up. Jump your feet back in, making sure they land wider than your hands. Lift your hands, and press through your heels to stand. Jump straight up, reaching your arms overhead. Land gently and immediately lower into your next rep.

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