Mind + Body — Eat This Not That

10 Beginner Exercises to Melt Love Handles

Alexa Mellardo — Wed, 31 Jan 2024 15:00:54 +0000

Let's be honest: You don't love your love handles. This excess flab that clings onto your hips and belly is a true frustration whenever you zip up your jeans or slip into a more form-fitting outfit. This area of body fat—also called the "muffin top"—can be challenging to lose, but with the right diet and exercise tips and tricks at your fingertips, you'll see the flab melt right off. We spoke with Ronny Garcia, CPT, Blink Fitness, who breaks down 10 of his best beginner exercises to melt love handles. If you're kicking off your fitness journey, these exercises are a stellar place to start.

"These exercises are primarily core and HIIT-focused," Garcia explains. "Core exercises provide stability for the entire body, and HIIT exercises are known for their ability to burn calories both during and after the workout. This is known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). It boosts metabolism and helps the body continue to burn calories even after the workout is complete. These exercises also engage your entire body, working multiple muscle groups."

Keep reading to learn all about Garcia's 10 beginner exercises for love handles. And when you're finished working out, be sure to read up on these 10 'Wall Pilates' Exercises To Shrink Love Handles.

Russian Twists

Start Russian twists by sitting on the ground with bent knees. Lean back just a bit, maintain a straight back, and lift your feet off the floor. Twist your torso to the left, then to the right, touching the floor with your hands on each side. Complete 15 to 20 twists per side.

Bicycle Crunches

Lie down on your back, and place your hands at the back of your head. Lift your legs off the floor, and bend them. Alternate between bringing your right elbow toward your left knee while extending your right leg, and then bringing your left elbow toward your right knee while extending your left leg. Complete 15 to 20 reps per side.

Planks

Assume a forearm plank position with your legs extended behind you and your body forming a straight line from your head to your feet. Hold the plank for 30 seconds up to a minute. Slowly increase the amount of time you hold the plank as you progress.

Mountain Climbers

Start in a high plank, keeping your core tight and your body straight. Quickly alternate between bringing one knee to your chest, and then the next one, as if you're running in place. Aim to do mountain climbers for 30 to 60 seconds.

Side Planks

Assume a side plank with your elbow under your shoulder and your feet stacked. Lift your hips to form a straight line from your head down to your feet. Hold this position for 20 to 30 seconds per side.

Leg Raises

Lie flat on your back, and place your hands under your hips. Lift your legs toward the sky, making sure they stay straight. Lower them without letting them touch the ground. Complete 12 to 15 reps.

Standing Oblique Crunches

Stand tall, place your feet shoulder-width apart, and position your hands at the back of your head. Lift your right knee toward your right elbow as you crunch down. Do the same motion on the left side. Complete 15 to 20 reps per side.

Reverse Crunches

Lie down flat on your back with your hands at your sides. Raise your legs toward the sky, and curl your hips off the ground. Then, lower your legs, making sure they don't touch the floor. Complete 15 to 20 reps.

Side Leg Raises

Lie down on one side, and stack your legs. Raise your top leg toward the sky before lowering it. Complete 15 to 20 reps per side.

Burpees

It's time to wrap up with some burpees. Start standing tall, then squat down, place your hands on the ground, and jump both feet back to assume a high plank. Lower your chest toward the ground to perform a pushup. Then, jump your feet up to meet your hands. Explosively jump up, lifting your arms toward the ceiling. Complete 10 to 15 reps.

The post 10 Beginner Exercises to Melt Love Handles appeared first on Eat This Not That.

10 Best Weight-Loss Snacks That Help You Build Muscle

Adam Meyer — Wed, 31 Jan 2024 12:00:37 +0000

Do you want to shed pounds and pack on muscle simultaneously? If so, you're in the right place. Although snacking often gets a bad rap, it can be a powerful tool for weight loss and muscle growth when done correctly. However, determining which snacks support your fitness goals can seem impossible—especially with the inundation of snack options claiming to be healthy being shoved down our throats (no pun intended) every day. That's why we spoke with Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, who shares the 10 best weight-loss snacks that help you build muscle while succeeding in your fat-loss journey.

Weight loss and muscle-building may seem like they're on opposite ends of the fitness spectrum. But from a nutritional perspective, high-protein snacks are your best bet for reaching both these goals. Protein is the most satiating macronutrient, making it an essential weight-loss nutrient. Consuming protein-rich foods can help you slim down by increasing feelings of fullness, reducing overall calorie intake, and preventing overeating. Additionally, protein's high thermic effect means your body expends more energy to digest and metabolize it than other nutrients, helping you burn more calories while at rest.

Everyone knows you need adequate amounts of high-quality protein to build muscle. Protein is made up of amino acids, which are essential for building and repairing muscles. Small tears occur in your muscle fibers when you engage in physical activities like strength training. Consuming adequate protein is crucial as it provides the amino acids necessary for muscle protein synthesis and repair.

Keep reading for Moody's 10 best weight-loss snacks to build muscle and shed unwanted pounds. And when you're done, be sure to check out A Trainer's #1 Weekly Workout to Lose Weight & Build Muscle.

Whey Protein Shakes

You'd be hard-pressed to find a quicker, more convenient source of high-quality protein than a whey protein shake.

"Having a protein shake with at least 20 grams of protein is a great snack between meals because whey protein shakes and powder tend to be low-calorie but very filling," explains Moody. "Some dietitians even recommend that those trying to lose weight should have a protein shake before eating at a restaurant to help prevent overeating."

Roasted Chickpeas

Roasted chickpeas are a crunchy, satisfying snack that combines plant-based protein, fiber, and essential nutrients to support muscle growth and weight loss.

"Chickpeas are a rich source of fiber and plant-powered protein, which help control hunger for not a lot of calories and promote weight loss and muscle gain," says Moody. "They're also easy to roast and are very affordable."

Boiled Eggs

Hard-boiled eggs are a nutrient-dense snack rich in protein and healthy fats. With minimal calories and high satiety, they're an ideal option to fuel your weight loss and muscle-building goals.

"Boiled eggs are a portable snack packed with the high-quality amino acids needed to put on muscle mass," Moody tells us. "Also, one large egg is only 70 calories, so that they can be appropriate for weight loss."

Cottage Cheese

Cottage cheese is a versatile snack that provides a good balance of protein and fats for muscle development. Plus, its slow-digesting nature helps keep you full, preventing overeating.

Moody points out, "Cottage cheese is an underrated lean protein source. One cup can pack as much protein as a protein shake, containing all the essential amino acids critical for muscle growth. Add some fruit to make a complete, low-calorie snack perfect for managing weight, as long as it's non-fat."

Edamame

Edamame is a plant-based protein powerhouse that supports muscle development. It's a nutritious snack that's low in calories and high in essential amino acids.

"Edamame in a shell is a brilliant snack for weight loss as the presence of the pod makes it hard to consume too much too fast," says Moody. "Edamame is made from soy, one of the few vegan sources of protein that is complete, meaning it contains all essential amino acids."

Beef Jerky

Beef jerky is a convenient, protein-packed snack that can support muscle growth when enjoyed in moderation.

"Being virtually fat and carb-free, beef jerky is almost pure protein; a bodybuilder's dream. However, beef jerky has a long shelf life and can be taken anywhere. Meaning, when premature hunger strikes, you can keep it at bay with beef jerky without sacrificing too much of your calorie goal," says Moody.

Oatmeal

Oatmeal is a complex carbohydrate source that provides long-lasting energy to fuel your workouts and keep you satiated.

"Oatmeal can be tricky because it can rack up the calories quickly," cautions Moody. "However, if you have a small portion in snack form, you can have a snack full of soluble fiber. Soluble fiber forms a gel in the gut, which not only helps lower cholesterol but also slows down digestion to control hunger. Oatmeal is also high in carbs, which can spare the muscles from breakdown."

Tuna and Crackers

Tuna paired with whole-grain crackers is a delicious high-protein snack. It's also rich in omega-3 fatty acids, which support muscle health and can aid in weight loss when incorporated into a well-balanced diet.

"Tuna is a low-fat source of protein that can also fit in most food budgets," states Moody. "One can of tuna packed in water averages about 120 calories, and if paired with some whole wheat crackers, can make a balanced snack to keep you going until dinner."

Baby Carrots with Greek Yogurt

Pairing baby carrots with Greek yogurt offers a satisfying blend of crunch and creaminess. This combo delivers a mix of fiber and protein to help support weight loss and muscle maintenance.

"Ever sprinkled plain, nonfat Greek yogurt with ranch powder? You should start. It makes a delicious, guilt-free dip without the saturated fat and extra calories but with all the protein to help keep you full. Using baby carrots as the vessel for the homemade sauce is great for weight loss as baby carrots are very low-calorie, but high volume due to their water content," says Moody.

Protein Chips

Protein chips made from pea or whey protein provide a crunchy alternative to traditional potato chips. Beyond satisfying your snack cravings, they also boost muscle protein synthesis for added gains.

"If potato chips are your Achilles heel while trying to lose weight, consider switching to some protein chips," Moody recommends. "Potato chips are such an enemy to weight loss because they are addictively salty but lack the fiber or protein needed to keep hunger under control. This means you end up eating them almost endlessly and still feel unsatisfied. With protein chips, you get protein and carbs to fuel muscle gain while biting into a much more manageable alternative snack."

The post 10 Best Weight-Loss Snacks That Help You Build Muscle appeared first on Eat This Not That.

10 Beginner Exercises to Target 'Turkey Wing' Arm Fat

Adam Meyer — Wed, 31 Jan 2024 11:00:06 +0000

Whether you're a bodybuilder, endurance athlete, or someone who's simply looking to get into better shape, pretty much everyone wants toned and sculpted arms. But firming up your arms may require some extra attention if you have flabby triceps (also called "turkey wings"). Flabby arms are often associated with weight loss and aging, but research suggests they can also be associated with metabolic syndrome. That's why addressing your turkey wings now with these trainer-approved exercises can help you sculpt those pipes and boost your overall health. We spoke with Kyrie Furr, CPT, a certified personal trainer and performance coach with Barbend, who shares 10 beginner-friendly exercises for turkey wing fat.

These arm exercises are explicitly designed to target upper arm flab, helping you melt away those unsightly turkey wings for good. You may find exercising intimidating if you're a beginner—especially when targeting specific areas like the triceps. Fortunately, with the right approach and a set of arm-targeted exercises, you can confidently work toward toning your arms and eliminating turkey wings.

Read on for Furr's beginner-friendly exercises for turkey wing fat and her detailed instructions for each. And when you're done, check out the 5 Best Floor Workouts To Melt Belly Fat.

Diamond Pushups

This list of exercises for turkey wing arm fat kicks off with the diamond pushup. A classic yet productive movement, pushups engage multiple muscle groups, such as the chest, triceps, and shoulders.

"Get into a pushup position with your hands close together under your chest, forming a diamond shape. Lower your body, keeping your elbows close to your sides, then push back up," Furr explains. Perform four or five sets of as many reps as possible with 60 to 90 seconds of rest between sets.

Tricep Dips

Tricep dips specifically target the back of the arms, helping to tone and tighten the triceps. They also activate your chest and shoulders.

"Sit on the edge of a chair or bench with your hands gripping the edge. Slide off the edge, bending your elbows to lower your body. Push back up, engaging your triceps," Furr instructs. Repeat this movement for four or five sets, doing as many reps as possible each time. Rest for 60 to 90 seconds between sets.

Front or Lateral Raises

Front and lateral raises focus on the deltoids, helping to boost overall shoulder definition and strength—an essential component for toned arms.

"Hold a pair of dumbbells in front of your thighs," says Furr. "Lift the weights in front of you until they reach shoulder height. Lower them back down slowly." Aim for four sets of 12 to 15 reps. Rest for 60 seconds between sets.

Hammer Curls

Hammer curls work the outer biceps and forearms, providing a well-rounded arm exercise.

To set up, Furr instructs, "Hold dumbbells with your palms facing your torso. Curl the weights toward your shoulders in a hammer-like motion. Lower the weights with control and repeat." Complete four sets of 10 to 12 reps per arm with 60 seconds of rest between sets.

Reverse Planks

The reverse plank is a stellar full-arm exercise that engages the triceps, shoulders, and core. "The reverse plank is a bodyweight exercise that primarily targets the muscles in the posterior chain, including the glutes, hamstrings, and lower back, and also helps to stabilize your shoulders and arms," says Furr.

She continues to instruct, "Sit on the floor with your legs extended and your hands behind you. Lift your hips toward the ceiling, creating a straight line from head to heels. Engage your arms and core for stability." Hold this position for 30 to 60 seconds. Repeat four times with 60 seconds of rest between.

Shoulder Presses

Shoulder presses engage muscles in your upper arms by targeting the deltoids (shoulders) and triceps (back of upper arm). Furr says, "The shoulder press primarily targets the deltoid muscles in the shoulders. It's an effective movement for building shoulder strength and mass."

To begin, hold the dumbbells or a barbell at shoulder level with your palms facing forward. "Push the weights overhead, fully extending your arms. Lower the weights back to shoulder height," Furr adds. Complete four sets of 10 to 12 reps with 60 seconds of rest between sets.

Plank-to-Pushup

This movement fires up the triceps and shoulders, making it an effective exercise for beginners to tone their arms. "The plank-to-pushup is a dynamic exercise that engages multiple muscle groups, including the core, chest, shoulders, and triceps," states Furr. "It combines the static plank position with the dynamic movement of a pushup."

Begin in a forearm plank, then push yourself up to a high plank from one arm to the next. Then, lower back down to a forearm plank. Perform four sets of 12 to 15 reps. Rest for 60 seconds between sets.

Tricep Kickbacks

A tricep-toning classic, tricep kickbacks effectively isolate and target the triceps. Just make sure you use light weights to maintain proper form.

"Hold a dumbbell in each hand, hinge at the waist, and bring your upper arms parallel to the ground," Furr says. "Extend your arms straight behind you, engaging your triceps. Return to the starting position, and repeat." Aim for four sets of 12 to 15 reps per arm. Rest for 60 seconds between sets.

Skull Crushers

Skull crushers—or lying tricep extensions—is a fantastic beginner tricep exercise that extends the arms while lying down, effectively targeting and eliminating turkey wing arm fat.

"Lie on a bench with a barbell or dumbbell in your hands. Lower the weight toward your forehead, then extend your arms back up," Furr explains. Repeat this movement for 12 to 15 reps across four sets, and rest for 60 seconds between each set.

Overhead Tricep Extensions

This list of exercises for turkey wing arm fat wraps up with the overhead tricep extension. This movement is another killer tricep-isolating exercise that targets upper arm flab and builds arm strength.

"Sit or stand with a dumbbell in one hand. Raise the weight overhead, and lower it behind your head, extending your arm. Remember to maintain proper form and control throughout the movements and to gradually increase weights as you build strength. Additionally, it's essential to include a variety of exercises to target different angles of the triceps for the best overall development," says Furr. Perform four sets of 10 to 12 reps with 60 seconds of rest between sets.

The post 10 Beginner Exercises to Target 'Turkey Wing' Arm Fat appeared first on Eat This Not That.

11 Exercises Trainers Over 60 Swear By for All-Day Energy

Alexa Mellardo — Tue, 30 Jan 2024 16:00:04 +0000

We've all been there before: The day seems to be going strong, and you're making excellent headway. Then, you hit a brick wall after lunchtime. Sometimes, another cup of coffee just doesn't cut it. If you're looking for a solid energy boost, adding more exercise to your day is the name of the game. We consulted with fitness pros who are 60 and up to find out the top exercises trainers do for all-day energy.

"While almost any type of exercise is beneficial as long as you're moving your body, [there] are seven exercises I swear by to stay fit, energized, and healthy," says 70-year-old trainer, Liz Hilliard, who is the creator and owner of Hilliard Studio Method and the author of Be Powerful: Find Your Strength at Any Age. "They are all low-impact, which is important for longevity and safety, yet super effective because together they touch on every part of my body head to toe. Doing these exercises with my body weight or dumbbells strengthens my large and small muscle groups as well and benefits my core strength and posture. I have found that doing these seven exercises leads to a higher level of sustained energy and metabolism throughout my day."

According to 60-year-old Mary E. Holtschneider, MEd, RN, NCPT (Nationally Certified Pilates Teacher), RYT-200 (Yoga Alliance), and a certified group exercise instructor through ACE and AFAA, "It is common during the day that we feel the need for an energy boost. Perhaps we have been sitting for a prolonged period of time and just need to move a little, or perhaps we have been fighting a cold or other mild discomfort. There are a variety of quick and easy exercises that we can do to help us feel better and regain our focus so that we have the energy and drive to move forward with our day."

If you need extra energy to power through the day, keep reading to learn all about the exercises trainers do for all-day energy. And when you're finished working out, be sure to read I Tested 5 Popular Workout Leggings & There's One Clear Winner.

Pike To Plank Crunch

One of Hilliard's go-to exercises is the pike to plank crunch to activate her shoulders, core, and spine and elongate the back of her legs.

"Start in [a] plank, placing [your] hands under [your] shoulders," Hilliard instructs. "Engage your core to lift the hips into a pike. Elevate one leg, and stretch it toward the sky. Keep it elevated as you return to plank with [your] shoulders over [your] wrists and shoulders and hips in alignment as you draw the leg with a bent knee into your chest squeezing through your abdominals." Complete 10 reps per leg.

Pushups

Next up on this list of exercises for all-day energy is the pushup. This classic exercise is one of Hilliard's top picks because it engages various muscles throughout the body. "Accomplishing a pushup always makes me feel powerful," she says.

From a high plank with your hands below your shoulders and your legs kicked back behind you, bend your elbows to lower your chest toward the ground. "Engage the abdominal muscles, and press away from the floor to start position, making sure to keep [your] elbows soft rather than locking or hyperextending at the top," Hilliard instructs. She encourages you to maintain a flat back and keep your hips, knees, and shoulders aligned.

"Alternatively, perform an incline pushup at a higher elevation like a sofa, wall, barre, or countertop," Hilliard adds. "Complete 10 reps at a time, and make your age your repetition goal. I [turned] 70 this month, so I completed 70 pushups to celebrate! A few were done on my knees. Go one at a time, and you'll be amazed at what you can accomplish."

Triceps Dips

The tricep dip begins with you sitting on the floor with your feet flat and your knees bent. Position your hands on the ground below your shoulders with your fingers facing forward. "With [your] abdominals engaged, elevate [your] hips off the floor, and keep [your] chin parallel to the floor to resist straining the neck. Bend the elbows, hovering [your] hips off the floor, then press into the palms of the hands, and squeeze the back of the arm at the triceps to lift back to start," Hilliard instructs.

For a more advanced level, extend your legs out straight, and place your heels on the ground. Do the exercise from that position. For a modification, sit on the edge of a workout bench or sturdy chair. Hover your tailbone off the front of the sturdy surface, and perform the triceps dips and extensions. Perform 10 to 20 reps.

Weighted Lunges

A bodyweight lunge is an excellent lower-body movement that engages the hamstrings and quads. However, incorporating weights into the mix makes this compound exercise an ideal choice for boosted energy. Hilliard recommends using a weight that's comfortable yet feels challenging after performing 10 reps.

"Stand upright with one weight in each hand, hands by [your] sides, palms facing forward," Hilliard instructs. "Step one leg straight back until your hips drop in line with your front knee. Keep your front knee directly over your ankle so there is not too much pressure on the joint. Bend your back knee until it hovers near the floor, and at the same time, bend [your] elbows, squeezing through the biceps to draw [the] weights up toward your shoulders. Press through your front heel to drive back up as [your] arms extend back down to your sides, completing one lunge and one bicep curl." Perform 10 to 20 reps per leg.

Weighted Squats With Overhead Presses

Next on our roundup of exercises for all-day energy is the squat to overhead press. Begin this exercise by standing straight and holding eight to 10-pound weights in hand by your shoulders. "Engage your core, and hold the arms still while you take the hips back and down into a squat," Hilliard adds. "Drive through the heels of the feet to stand as you press the weights into an overhead press by driving the weights up and inward until the heads of the weights almost touch. Return to the squat with [your] elbows at 90 degrees." Complete this exercise 10 to 20 times, or until your shoulders start to fatigue. Increase or reduce the weight size as you deem necessary.

Abdominal Curls

The above exercises fire up the core. However, shifting your focus solely to the strength of your transverse abdominis and obliques helps you build up the "literal and metaphorical" core of your body, making you feel more energized and stronger, Hilliard explains.

"Sit on the floor with [your] knees bent [and your] feet flat. Place your forearms on the mat with [your] elbows under shoulders, fingers toward [your] feet, and chin parallel to the floor," Hilliard instructs. "Inhale, and arch the low back off the floor. Exhale, and press the low back down to the mat as you scoop the navel in toward the spine. Hold that curled position, and reach [your] hands up to [the] outer thighs. You are now in a starting position. Gently hold on, and keep [your] elbows wide, bend [your] elbows using your biceps, and continue to pull [your] abdominal muscles down to lift [the] chest up and toward [the] thighs and then back. Continue to curl up and back slowly, keeping shoulder blades off the floor." Perform 10 to 20 reps.

Back Extensions With Rows

Wrapping up a workout with back extensions helps Hilliard feel energized and really opens up the body.

"Lie on the floor, placing your forehead on the mat with your hands on the floor by your chest and your legs pressed into the floor extended in line with your hips," Hilliard instructs. "Pull [your] navel to [your] spine, press [your] hands into the mat, lifting [your] head, shoulders, chest, and ribs
off the mat. Hover [your] hands off the mat. Lower the ribs and chest back toward the mat as
you reach the arms straight forward ahead of the body until the thumbs meet. Exhale navel to spine, squeeze [your] back and glute muscles, keep pressing [your] legs into the mat, and as you raise the chest, bend your elbows, squeezing and drawing them back by your sides." Maintain a long neck throughout the exercise. Complete it 10 to 20 times.

Sitting Spinal Twist

"While sitting, revisit your posture so that you refrain from leaning forward," explains Holtschneider. "Think about lifting the crown of your head and having your ear above your shoulder and ribcage. Take a deep breath, expanding your lungs out to the side. Then, rotate your chest to the side and feel your spine and trunk twist. Move to both the right and left, holding your stretch for several seconds and maintaining your good posture throughout."

Standing Pushups

The standing pushup can be completed with your arms positioned on a kitchen countertop, Holtschneider says. She continues to instruct, "Stand at a comfortable angle to the kitchen countertop, and keep your elbows close to your chest as you bend and straighten your elbows. You will feel your strength building in your arms, chest, and shoulders. Remember to keep your abdominals and glutes engaged by tightening or lightly squeezing them, and control your movements so that you are refraining from using momentum. You can also try using only one arm by placing the other one behind your back for an added challenge!"

Teaser

The "teaser" exercise helps boost your core strength and activate your deep abdominal muscles. "From a sitting position, lift your legs, and identify a balance point on your hips," explains Holtschneider. "Reach one or both arms forward as you progress in your strength and balance. It is fine to bend the knees if that is more comfortable than straightening your legs. Hold for several seconds and progressively hold longer."

Lateral Side Bend With Ball

This list of exercises trainers do for all-day energy wraps up with the lateral side bend, using a ball. "While still standing at the kitchen countertop, place a ball between your thighs above your knees, and squeeze it with your inner thigh muscles (adductors)," says Holtschneider. "Reach one arm over your head for a side bend, and then reach the other arm over your head for a side bend. This helps your spinal mobility and flexibility!"

The post 11 Exercises Trainers Over 60 Swear By for All-Day Energy appeared first on Eat This Not That.

10 Quick HIIT Exercises To Melt Belly Fat

Tyler Read — Tue, 30 Jan 2024 15:00:04 +0000

Belly fat can be so easy to gain and so stubborn to get rid of. I always recommend high-intensity interval training (HIIT) to my clients as a powerful weapon in the battle against the belly bulge. HIIT combines short bursts of intense exercise with periods of rest or lower-intensity activity, effectively revving up your metabolism and targeting abdominal fat. Below, I'll walk you through 10 effective yet quick HIIT exercises to melt belly fat. Let's dive into each exercise, understanding how they contribute to a toned, trim midsection.

Incorporating these 10 quick and productive HIIT moves into your routine can significantly contribute to melting away belly fat. Remember to focus on proper form, gradually increase intensity, and combine these exercises with a balanced diet for optimal results. With dedication and consistency, you'll be on your way to achieving a trimmer and more defined midsection.

Keep reading to learn all about the 10 best quick HIIT exercises for belly fat. And when you're finished with this invigorating workout, be sure to check out these 11 Strength Exercises To Regain Muscle Mass as You Age.

Burpees

Burpees are a dynamic, full-body exercise that engages multiple muscle groups, including the core. The explosive nature of burpees elevates your heart rate, promoting calorie burn and fat loss. This high-impact movement targets the entire body, making it a stellar choice for melting away belly fat.

Stand with your feet shoulder-width apart. Lower into a squat position, placing your hands on the floor. Kick your feet back into a plank position. Perform a pushup. Jump your feet back toward your hands. Jump vertically, reaching your arms overhead. Start with three sets of 10 to 15 reps, adjusting based on fitness level.

Mountain Climbers

Mountain climbers are a dynamic core exercise that targets the abdominal muscles. This exercise not only promotes calorie burn but also engages the entire core, contributing to the reduction of belly fat. The rapid, alternating knee-to-chest movement intensifies the workout, making it an excellent addition to your HIIT routine.

Begin in a plank position with your arms straight. Bring one knee toward your chest, then switch to the other leg. Perform this exercise at a fast pace, simulating a running motion. Aim for three sets of one minute each, gradually increasing duration.

Jumping Lunges

Jumping lunges target the lower body while also engaging the core for balance. This explosive exercise helps increase heart rate and metabolism, contributing to the reduction of overall body fat, including belly fat. The dynamic movement adds an intensity that makes it an effective fat-burning workout.

Stand with your feet together. Step forward with one foot into a lunge position. Propel yourself upward, switching your legs mid-air. Land with the opposite foot forward, immediately going into the next lunge. Start with three sets of 12 to 15 reps per leg, adjusting based on fitness level.

Plank Jacks

Plank jacks combine the benefits of planks with the dynamic nature of jumping jacks, creating a powerful core and cardio workout. This exercise engages the entire abdominal region, helping to sculpt and tighten the midsection. The continuous movement raises your heart rate, making it an effective belly fat-melting exercise.

Begin in a high plank position with your arms straight. Jump both feet out to the sides, then back to the starting position. Aim for three sets of one minute each, gradually increasing duration.

Russian Twists

Russian twists target the obliques, the muscles on the sides of your abdomen. By engaging these muscles, you're not only toning but also working to reduce love handles and belly fat. The twisting motion adds an extra challenge, making it an effective exercise for a well-defined waistline.

Sit on the floor, leaning back slightly, and lift your legs off the ground. Rotate your torso, bringing your hands to touch the floor beside you. Continue twisting from side to side. Start with three sets of 20 twists (10 per side), adjusting based on fitness level.

High Knees

High knees elevate your heart rate and boost metabolism, leading to increased calorie burn and fat loss. The rapid knee lifts engage the core, specifically targeting the lower abdominal region. Incorporating high knees into your HIIT routine adds an element of intensity, making it an effective belly fat-melting exercise.

Stand with your feet hip-width apart. Lift your knees as high as possible alternately, engaging your core. Perform this movement at a fast pace, as if running in place. Start with three sets of one minute each, gradually increasing duration.

Plank to Tuck Jump

Combining a plank with a tuck jump creates a dynamic exercise that challenges both your core and cardiovascular system. This movement engages the entire abdominal region, helping to melt belly fat. The explosive tuck jump adds an intensity that accelerates the calorie burn.

Begin in a plank position with your arms straight. Jump both feet toward your hands. Jump back to the starting plank position. Aim for three sets of 12 to 15 reps, adjusting based on fitness level.

Bicycle Crunches

Bicycle crunches are a dynamic ab exercise that engages both the upper and lower abdominal muscles. This movement targets the rectus abdominis and obliques, contributing to a sculpted midsection. The continuous, alternating motion creates a burn that indicates an effective fat-burning potential.

Lie on your back with your hands behind your head and your legs lifted off the ground. Bring one knee toward your chest while twisting your torso to bring the opposite elbow toward the knee. Continue the cycling motion. Start with three sets of 20 reps (10 per side), adjusting based on fitness level.

Box Jumps

Box jumps are a lower-body exercise that combines strength and power, targeting the glutes, hamstrings, and quadriceps. This explosive movement increases heart rate and calorie burn, contributing to overall fat loss, including the abdominal region.

Stand in front of a sturdy box or platform. Jump onto the box, landing softly with your knees slightly bent. Step back down and repeat. Aim for three sets of 10 to 12 reps, adjusting based on fitness level.

Side Plank with Hip Dips

The side plank with hip dips specifically targets the oblique muscles, contributing to a toned and sculpted waistline. This exercise engages the entire core, including the lower abdominal region. The added hip dips intensify the workout, making it an effective choice for melting away belly fat.

Begin in a side plank position, supporting your body on one forearm. Lower your hip toward the ground, then lift it back up. Repeat on the other side. Start with three sets of 12 to 15 reps per side, adjusting based on fitness level.

The post 10 Quick HIIT Exercises To Melt Belly Fat appeared first on Eat This Not That.

The #1 Best Daily Ab Workout for Beginners

Jarrod Nobbe — Mon, 29 Jan 2024 12:00:44 +0000

One of the toughest challenges of being a beginner at the gym is deciding which workout types and exercises best align with your goals. Whether you're aiming to build muscle, develop strength, or lose weight, a great ab workout option will truly benefit you. If you're not sure where to start, look no further. I have the #1 best daily ab workout for beginners to seamlessly work into their routines.

This handpicked ab workout was designed to provide a variety of training methods to effectively target your core muscles, accompanied by an approach to target your abs from different angles. By implementing exercises that emphasize strength and stability, this routine goes beyond traditional floor exercises and hits your abs from all directions, focusing on front, side, and bracing exercises. Most of these movements can be performed with your body weight only; just make sure you keep a strong focus on engaging your core muscles. For a little extra intensity, some exercises can be progressed by adding weights to the movement.

Keep reading to check out the go-to daily ab workout for beginners that I always lean on when helping my clients crush their training goals.

Dead Bugs

This daily ab workout for beginners starts off with the dead bug. Dead bugs are an excellent ab exercise for beginners as you improve your core stability and strength. This move also targets your lower back as you engage both your upper and lower body through functional movement. Move through each rep with control and intent to fully harness to positive effects of this challenging core exercise.

To perform dead bugs, start by lying on your back with your arms extended (straightened) upward and your legs raised at a 90-degree angle. Engage your core, press your lower back into the floor, and slowly lower one leg and the opposite arm toward the floor. Return to the starting position, and repeat on the other side. Complete three sets of six to eight reps per side.

Reverse Crunches

Slow and controlled are the themes for this ab exercise that'll boost a beginner's strength. Adding reverse crunches to your ab workouts allows you to take the benefits of slow eccentric (when your muscles lengthen) movements for bolstering strength—especially in the early days of working out. Trust me—you'll feel the "burn" in your abs if these are done correctly!

Reverse crunches begin with you lying on your back with your arms at your sides and your legs in a tabletop position, placing your hips at a 90-degree angle with your shins parallel to the ceiling. Lift your hips off the floor, squeeze your abs, and slowly lower your heels toward the floor using a three to five-second slow lowering. Once your heels tap the ground, return to the starting position. Perform three sets of five to eight reps. Use a slow lowering of three to five seconds per rep.

Side Planks with Leg Lifts

This twist on the traditional side plank will not only have you improving strength and definition in your obliques, but it'll also benefit hip strength and stability. Squeeze your obliques as you stabilize your obliques, and then dynamically move through leg lifts targeting the glutes and lower back muscles.

To perform side planks with leg lifts, position yourself in a side plank position with your elbow directly beneath your shoulder and your body forming a straight line. Lift your hips, engaging your core to maintain a straight side plank. Once stabilized, lift your top leg upward, focusing on using your outer hip muscles, two to three inches. Lower the lifted leg back down with control. Perform the leg lifts for the desired number of repetitions while holding the side plank position. Complete three sets of 10 to 15 reps per side.

Bicycle Crunches

Bicycle crunches are excellent for targeting the transverse abdominals, which run diagonally across your midsection. However, precision is key, as improper form can diminish their effectiveness. Ensure each repetition is deliberate and controlled, engaging your abs with intent as you move from side to side. This mindful approach maximizes the impact of bicycle crunches for a more effective abdominal workout.

Start by lying on your back with your hands behind your head and your legs lifted off the ground. Alternately bring your right elbow toward your left knee while extending your right leg straight, twisting your torso. Simultaneously switch, bringing your left elbow toward your right knee while extending your left leg. Continue this pedaling motion, engaging your core throughout. Perform two to three sets of eight to 15 reps per side, or use intervals of 30 to 60 seconds.

Bear Holds with Shoulder Taps

Bear holds serve as a valuable transition into dynamic crawling variations as your abdominal workouts advance in complexity. Introducing shoulder taps enhances the exercise by incorporating shoulder strength and stability along with anti-rotational movements. This combination engages your core and hips in harmony, adding both challenge and functionality to your workout routine.

The bear hold with shoulder taps begins in a tabletop position with your wrists beneath your shoulders and knees beneath your hips. Lift your knees a few inches off the ground, creating a "bear" position. While maintaining a stable core, tap your right hand to your left shoulder, then the left hand to the right shoulder, alternating sides. Focus on preventing excessive hip movement and keeping a strong, engaged core throughout the exercise. Complete three sets of 10 to 15 reps each.

Loaded Carries

This ab workout for beginners wraps up with the loaded carry. Performing loaded carries involves walking while holding heavy weights, such as dumbbells or kettlebells, in each hand. This is one of the more effective and functional ab exercises you can perform. You target your abs, upper back, and lower back, and you improve your grip strength, making loaded carries an excellent full-body core movement.

Start in an upright posture, and squeeze your core. Next, start walking as you keep your shoulders down and back, and avoid leaning excessively. Walk for a predetermined distance or time, ensuring a smooth and controlled pace. Use either two-arm holds or single-arm holds to create variation and changing challenges for your loaded carries. Perform three sets of 20 to 30-yard carries, or use intervals of 30 to 60 seconds.

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5 Best Workouts To Melt Calories & Burn Fat

Tyler Read — Mon, 29 Jan 2024 11:00:04 +0000

Embarking on a fitness journey to shed excess pounds and sculpt your body requires a strategic approach, but with intense calorie-burning workout sessions, you can reveal a slimmer, stronger you. I recommend my clients incorporate both cardio and strength workouts that effectively melt calories, while eating in a caloric deficit, to achieve their fitness goals. These are my five favorite workouts to burn calories and fat.

Implementing these five dynamic workouts into your fitness routine will not only help you melt calories but also accelerate your journey toward burning stubborn body fat. Remember to consult with a fitness professional or healthcare provider before starting any new workout regimen, especially if you have pre-existing health conditions.

Keep reading to learn all about the five best workouts to burn calories and fat.

Workout #1: High-Intensity Interval Training (HIIT)

This list of workouts to burn calories and fat kicks off with some high-intensity interval training. HIIT is a powerhouse workout that alternates between short bursts of intense exercise and brief periods of rest. This high-energy routine not only boosts your metabolism but also promotes the afterburn effect, where your body continues to burn calories post-exercise.

1. Jump Squats

Stand with your feet shoulder-width apart. Lower into a squat position, then explosively jump, reaching for the sky. Perform three sets of 15 reps.

2. Burpees

Begin in a standing position. Drop into a squat, kick your feet back into a plank, and perform a pushup. Jump your feet back up to meet your hands, and explode into a jump. Perform four sets of 12 reps.

3. Mountain Climbers

Start in a plank position. Alternately drive your knees toward your chest in a running motion. Perform three sets of 20 reps (10 per leg).

Workout #2: CrossFit Circuit

CrossFit combines elements of strength training and cardiovascular exercise, making it a calorie-incinerating workout. The constant variation of exercises engages multiple muscle groups, leading to an efficient fat-burning process.

1. Kettlebell Swings

Stand with your feet shoulder-width apart, holding a kettlebell with both hands. Hinge at the hips, and swing the kettlebell between your legs, then explosively swing it up to shoulder height. Perform four sets of 20 reps.

2. Box Jumps

Stand in front of a sturdy box or platform. Jump onto the box, landing with both feet, then step back down. Perform three sets of 15 reps.

3. Medicine Ball Slams

Stand with your feet shoulder-width apart, holding a medicine ball overhead. Slam the ball down to the ground with force, catching it on the bounce. Perform three sets of 12 reps.

Workout #3: Running Intervals

Running intervals involve alternating between periods of sprinting and walking or jogging. This workout not only torches calories during intense sprints but also promotes fat loss by enhancing cardiovascular health.

1. Sprinting

Sprint at maximum effort. Slow down to a walk or jog for recovery. Perform eight sets of 30 seconds.

2. Walking/Jogging

Walk or jog at a moderate pace. Prepare for the next sprint interval. Perform eight sets of one minute.

Workout #4: Bodyweight Circuit

Utilizing your body weight in a circuit-style workout is an effective way to burn calories and target fat. This workout requires minimal equipment, making it accessible to everyone.

1. Pushups

Start in a high plank position with your hands positioned shoulder-width apart. Lower your body toward the ground by bending your elbows, then push back up. Perform four sets of 15 reps.

2. Bodyweight Squats

Stand with your feet shoulder-width apart. Lower into a squat position by bending your knees, then return to the starting position. Perform three sets of 20 reps.

3. Planks

Start in a plank position with your elbows directly beneath your shoulders. Hold the position, keeping your body in a straight line from your head to your heels. Perform three sets of one minute.

Workout #5: Rowing Intervals

This list of workouts to burn calories and fat wraps up with rowing. Intervals on a rowing machine provide a full-body workout that engages various muscle groups. This low-impact exercise is gentle on the joints while effectively burning calories and promoting fat loss.

1. Rowing (intense)

Sit on the rowing machine with your feet strapped in, and grab the handle. Row with maximum effort, extending your legs and pulling the handle toward your chest. Perform five sets of two minutes.

2. Rest

Take a break from rowing. Prepare for the next intense rowing interval. Perform five sets of one minute.

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10 'Wall Pilates' Exercises To Shrink Love Handles

Tyler Read — Sun, 28 Jan 2024 12:00:48 +0000

Love handles—those stubborn pockets of excess fat around the waist—can be a source of frustration for many of my clients. While spot reduction is not entirely possible, targeted exercises can help tone and strengthen the muscles in the area. Wall Pilates—a modified version of classic Pilates—offers an effective way to work on your core, including the obliques, helping to reduce love handles over time. That's why we're here to share 10 of the best wall Pilates exercises to shrink love handles for good.

Implementing these exercises into your routine can contribute to a slimmer waistline and improve overall core strength. Here are 10 wall Pilates exercises we hand-picked to target and shrink love handles. Keep reading to learn all about them, and when you're finished, be sure to check out the 5 Most Effective At-Home Workouts for Weight Loss.

Wall Plank Twists

Wall plank twists engage your core muscles and specifically target the obliques, helping to reduce love handles. By incorporating a twisting motion, this exercise activates both the rectus abdominis and the oblique muscles. The wall adds an element of stability, allowing you to focus on controlled movements for maximum effectiveness.

Begin in a plank position facing the wall. Twist your torso, bringing your right knee toward your left elbow. Return to the plank position, and repeat on the other side. Perform three sets of 15 reps on each side.

Wall Leg Lifts

Wall leg lifts are excellent for targeting the lower abdominal muscles and tightening the core. By pressing your legs against the wall, you create resistance, intensifying the workout. This exercise not only works on reducing love handles but also contributes to overall core strength and stability.

Lie on your back with your hips close to the wall. Extend your legs vertically, pressing them against the wall. Lower your legs toward the floor without arching your back. Lift your legs back up, and repeat for three sets of 12 reps.

Wall Side Planks

Wall side planks target love handles by engaging the oblique muscles while providing added stability with the support of the wall. This exercise challenges your lateral core strength, helping to sculpt and tone the sides of your waist for a sleeker appearance.

Begin in a side plank position with one elbow on the ground. Keep your feet against the wall for stability. Lift your hips to create a straight line from your head to your heels. Hold for 30 seconds on each side, repeating for three sets.

Wall Bicycle Crunches

This exercise brings a dynamic and twisting element to traditional ab movements. By combining a bicycle pedaling motion with the support of the wall, you engage both the upper and lower abdominals, working toward a more defined waistline and reduced love handles.

Lie on your back with your hips close to the wall. Place your hands behind your head, and bring your knees toward your chest. Perform a bicycle pedaling motion, touching your elbow to the opposite knee. Aim for three sets of 20 reps.

Wall Russian Twists

Wall Russian twists focus on the obliques and love handles, helping to trim excess fat from the sides of the waistline. This seated exercise, with the back against the wall, ensures proper form and stability, allowing you to concentrate on the rotational movement for maximum effectiveness.

Sit on the floor with your back against the wall and your knees bent. Lift your feet slightly off the ground. Twist your torso, touching the floor beside you with both hands. Complete three sets of 15 twists on each side.

Wall Knee Tucks

Wall knee tucks engage the entire core, including the lower abdominals, helping to target love handles. By starting in a plank position facing the wall, this exercise challenges your stability and strengthens the abdominal muscles, contributing to a more sculpted waistline.

Start in a plank position facing the wall. Bring one knee toward your chest, rounding your back. Extend your leg back to the plank position, and repeat on the opposite side. Repeat for three sets of 12 reps.

Wall Side Leg Raises

This move focuses on the outer thighs and hips, contributing to a more toned and streamlined waist. By lying on your side with your hips against the wall, this exercise isolates the muscles along the sides of your torso, aiding in the reduction of love handles.

Lie on your side with your hips against the wall. Lift your top leg toward the ceiling. Lower it back down without letting it touch the wall. Perform three sets of 15 reps on each side.

Wall Windshield Wipers

Wall windshield wipers are a challenging rotational exercise that targets the obliques and love handles. By lying on your back with your buttocks close to the wall, this movement requires controlled leg rotations, promoting muscle engagement along the sides of your waist.

Lie on your back with your glutes touching the wall. Extend your legs vertically, and rotate them from side to side. Aim for three sets of 20 rotations.

Wall Reverse Crunches

Wall reverse crunches specifically target the lower abdominal muscles, contributing to a more defined and sculpted midsection. By pressing your hands against the wall for support, this exercise isolates the lower abs, which will melt love handles over time.

Lie on your back with your hands pressed against the wall. Lift your hips off the ground, bringing your knees toward your chest. Lower your legs back down without touching the floor. Complete three sets of 15 reps.

Wall Pike

Wall pike is an advanced Pilates exercise that engages the entire core, including the obliques. By facing the wall in a plank position and walking your feet up, this exercise challenges your abdominal strength and flexibility, promoting a more sculpted waistline.

Start in a plank position facing the wall. Walk your feet up the wall, lifting your hips toward the ceiling. Hold for 15 to 20 seconds, and return to the plank. Repeat for three sets.

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10 Best Bodyweight Exercises To Build a Lean Upper Body

Jarrod Nobbe — Sat, 27 Jan 2024 12:00:20 +0000

The road to sculpting a lean upper body doesn't always require a gym membership or fancy equipment. In fact, some of the most effective exercises can be performed using just your body weight. Whether you're a tenured gym-goer or a beginner who's looking to kickstart your fitness journey, this exercise guide unveils my top 10 bodyweight exercises to build a lean, toned upper body.

When the gym doors are shut, accessibility is limited, or your schedule may leave little room for exercise during travels. That's why incorporating a bodyweight workout proves to be invaluable. It's the perfect solution to maintain consistency in your fitness routine and bring you closer to your fitness goals. In an ideal scenario, carrying dumbbells everywhere would be convenient, but reality doesn't always align with perfection. So, when the need arises to fit in a workout—or perhaps you simply lean toward the effectiveness of bodyweight exercises—what's your strategy?

I took the lessons I've learned over the last decade of fitness coaching to guide you through these meticulously selected bodyweight exercises to sculpt a lean upper body. Every muscle is given its due attention in this lineup, aiming to target each aspect for a polished physique. You'll be targeting everything from the waist up—pecs, shoulders, triceps, biceps, and core—as you knock out sets and reps of these bodyweight exercises. While there might be instances where creativity is key in your workouts, let me guide you in the right direction to get you kickstarted!

Keep reading to learn more, and when you're done working out, be sure to read up on these 11 Strength Exercises To Regain Muscle Mass as You Age.

Pushups

Pushups are arguably the best bodyweight compound exercise you can do to enhance strength and muscle size in your upper body. They target your pecs, shoulders, triceps, and core, creating an effective movement to add to your exercise repertoire. Not only are they a great movement due to their effectiveness, but I love programming them even more due to the number of variations you can use to modify the movement.

To knock out reps of pushups, position your hands beneath your shoulders, and start in a plank position, ensuring your arms are straight. Squeeze your core, and lower your body close to the ground, pause, then push back up. Repeat for desired sets and reps, prioritizing form. Complete three to four sets of 12 to 15 reps. For a bonus, perform your last set to failure.

Renegade Rows

This exercise allows you to target your lats, upper back, and biceps. Renegade rows, like many other bodyweight exercises, require you to move dynamically while engaging the core—capturing multiple benefits from a single movement.

Start in a plank position with your hands under your shoulders. Lift one hand, pulling your elbow to the ceiling in a strong rowing motion, while balancing on the other arm. Alternate sides, maintaining stability and squeezing your core. Perform renegade rows for three sets of 10 to 15 reps per side.

Pike Press

The pike press is an excellent compound/bodyweight exercise to develop a lean upper body. It's hands-down the best option for improving pressing strength and sculpting your delts. This exercise will target your shoulders, triceps, and abs while tossing in the benefit of improving t-spine mobility.

To perform a pike press, start in a downward dog position with your hands slightly wider than your shoulders. Lift your hips slightly higher while keeping your arms and legs straight. Shift your weight onto your shoulders, lowering your head toward the ground. Press back, engaging your abs the whole time. Look to complete three sets of eight to 12 reps. To make the pike press more challenging, use slow tempos in the lowering phase of the exercise.

Yoga Pushup

This exercise combines upper-body strength with sculpting effects by seamlessly blending pushups and downward dogs. The dynamic combination targets upper-body muscles from diverse angles, promoting a well-rounded and sculpted physique. Take your time, and find a flow as you move through each position.

To perform a yoga pushup, start in a plank position, and inhale as you lower into a pushup. Next, exhale as you push through your hands and drive yourself into a down-dog position. Inhale, returning to plank. Perform three sets of five to eight reps for the yoga pushup. Opting for fewer reps is advisable, given the intensity of combining two movements into one cohesive exercise.

Tricep Dips

Tricep dips effectively engage all three tricep heads, contributing to the development of lean and defined upper arms. Enhance the challenge of this exercise by incorporating tempos and pauses, increasing the intensity of your workout for optimal results.

Begin by placing your hands on a stable surface (chair, couch, or even the floor) with your fingers forward. Extend your legs, keeping a slight knee bend, and place your heels on the ground. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your arms fully, squeezing your triceps at the top. Maintain an upright position, avoid shrugging shoulders, and focus on controlled reps. Modify by bending your knees more if needed. Complete three to four sets of 12 to 15 reps. If you intend to use tempos or pauses, decrease the reps to eight to 12.

Tricep Extensions

Take your upper arm workout to the next level with bodyweight tricep extensions—a slightly more advanced alternative to tricep dips. This challenging exercise not only intensifies your strength training but also offers a shoulder-friendly option. Get ready to sculpt and define your triceps.

Execute bodyweight tricep extensions by placing your hands shoulder-width apart, fingers forward out in front of you. Lower by bending your elbows. Push through your palms to fully extend your arms. Maintain a straight body, and engage your core. Perform controlled movements for the desired reps. This advanced exercise efficiently targets and sculpts the triceps, requiring no extra equipment. Aim to perform two to three sets of eight to 15 reps.

Plank with Shoulder Taps

Here's another great one-two punch to add to your bodyweight workouts. Planks with shoulder taps offer a dynamic core workout, simultaneously enhancing shoulder strength and stability while building strong, tight abs. This exercise combines the stability of a plank with the challenge of resisting side-to-side movement during the shoulder taps. Balancing on one arm further demands significant shoulder stability, making it an outstanding and comprehensive exercise for overall core strength and control.

Perform planks with shoulder taps by starting in a plank position with your hands beneath your shoulders. Lift one hand, tap the opposite shoulder, and return to the starting position. Repeat with the other hand, alternating taps. Engage your core, maintain stability, and perform controlled movements for the desired reps. Knock out three sets of 10 to 12 reps each, or switch things up and perform for three sets of 20 to 30 seconds.

Rotating T Plank

Nothing encapsulates a lean upper body more than having a defined midsection. To develop this, you need to target all of the muscles in your core. A rotating T plank does just that. You'll train your obliques and abs in this demanding core exercises aimed at boosting your potential for a lean upper body—serving as an excellent complement for any bodyweight workout. Additionally you'll target your shoulders and upper back.

Start in a plank positionwith your hands beneath your shoulders. Lift one arm, rotate your torso, and extend the arm toward the ceiling, forming a T shape. Maintain a tight core throughout, squeezing your abs as you rotate. Return to the plank, position and repeat on the other side. Three sets of five to eight reps per side will get the job done.

Plank Up-Downs

Step up your ab game with plank up-downs as you dive into a core workout that moves you through high planks to forearm planks. You'll feel the burn as you challenge not just your core stability, but also target your upper back, shoulders, and triceps. It's not just about defined abs; this exercise brings strength to your upper body, making every rep a step toward a sculpted physique.

Start plank up-downs in a high plank, with your hands beneath your shoulders. Lower to a forearm plank one arm at a time and return to the high plank, alternating sides. Keep your abs engaged for stability and execute methodically. Complete to to three sets of eight to 12 reps.

Side Plank with Hip Dips

Say goodbye to the usual side plank and welcome a more demanding alternative: the side plank plus hip dips. This ab exercise hones in on the lateral side of your core, helping to develop defined and stable obliques. While many workouts concentrate on the front of your abs, this one breaks the mold. Amp up the intensity by incorporating tempos and pauses to truly challenge yourself.

To execute the side plank with hip dips, begin in a side plank position with your elbow under your shoulder, and stack your feet. Lower your hip in a controlled dip, then push it back up, squeezing your obliques. Focus on maintaining a straight line throughout each rep. Perform two to three sets of 10 to 15 reps per side.

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10 Compound Exercises to Strip Away Love Handles

Tyler Read — Sat, 27 Jan 2024 11:00:25 +0000

Banishing love handles requires a strategic approach that combines cardiovascular exercises with compound movements that target multiple muscle groups. For my clients who are struggling with extra fat around the back and hips, I recommend adding compound exercises to their routine. Compound exercises not only increase calorie expenditure but also engage the core, helping to strip away stubborn love handles. Here are 10 powerful compound exercises to melt love handles and promote overall fat loss.

Incorporating these 10 compound exercises into your workout routine provides a comprehensive approach to banishing love handles for good. By engaging multiple muscle groups simultaneously, these movements contribute to overall fat loss and sculpting a more defined waistline. Combine these exercises with a well-balanced diet and consistent cardiovascular activity for optimal results. Always consult with a fitness professional or healthcare provider before starting a new exercise program.

Keep reading to learn all about the 10 best compound exercises to melt love handles. And when you're finished, be sure to check out these 10 Fitness 'Rules' You Should Abandon in 2024 For the Best Results.

Deadlifts

The deadlift is a foundational compound exercise that engages the entire body, including the core, lower back, and glutes. By lifting a heavy load from the ground, deadlifts promote full-body strength and calorie burn, contributing to the reduction of love handles.

Stand with your feet hip-width apart and a barbell in front of you. Bend at the hips and knees, keeping your back straight. Lift the barbell by straightening your hips and knees. Perform four sets of eight to 10 reps to effectively target your core and melt away love handles.

Squat and Press

Combining squats and overhead presses creates a dynamic compound movement that engages the lower body, core, and shoulders. This exercise not only boosts metabolism but also strengthens the core, aiding in love handle elimination.

Hold your dumbbells at shoulder height with your feet hip-width apart. Perform a squat, then press the dumbbells overhead. Lower the dumbbells, and return to the starting position. Aim for three sets of 12 to 15 reps to effectively target your core and love handles.

Renegade Rows

Renegade rows target the core, back, and arms, making them an excellent compound exercise for love handle reduction. The alternating rowing motion engages the obliques, helping to sculpt and define the waistline.

Start in a plank position with a dumbbell in each hand. Perform a row with one arm while stabilizing with the other. Alternate sides for three sets of 10 to 12 reps to effectively target your core and melt away love handles.

Mountain Climbers

Mountain climbers are a high-intensity compound exercise that elevates the heart rate while engaging the core. This dynamic movement targets the entire abdominal region, aiding in love handle reduction.

Start in a plank position, and bring one knee toward the chest. Alternate your legs at a rapid pace. Perform four sets of 20 to 30 seconds to effectively engage your core and eliminate love handles.

Russian Twists

The Russian twist is a compound exercise that targets the obliques and challenges the core. This rotational movement helps to tone the sides of the waist, contributing to love handle reduction.

Sit on the floor, lean back slightly, and rotate your torso. Hold a weight or medicine ball for added resistance. Complete three sets of 15 to 20 reps on each side to effectively target your obliques and love handles.

Pull-ups

Pull-ups are an upper-body compound exercise that engages the back, arms, and core. This movement not only builds upper-body strength but also targets the core, contributing to love handle elimination.

Hang onto a pull-up bar with your palms facing away. Pull your body up until your chin is above the bar. Aim for three sets of eight to 10 reps to effectively engage your core and melt love handles.

Lunge with Twist

Lunges with a twisting motion engage the lower body and core simultaneously, making them an effective compound exercise for love handle reduction. The twisting motion targets the obliques and promotes overall core strength.

Step forward into a lunge while twisting your torso to the side. Return to the starting position, and repeat on the other side. Perform three sets of 12 to 15 reps on each side to effectively engage your core and eliminate love handles.

Plank with Knee to Elbow

The plank with knee to elbow is a compound exercise that targets the entire core, including the obliques. This dynamic movement helps sculpt the waistline and reduce love handles.

Start in a plank position, and bring one knee toward the opposite elbow. Alternate sides in a controlled manner. Complete four sets of 12 to 15 reps on each side to effectively engage your core and melt away love handles.

Box Jumps

Box jumps are a compound exercise that combines cardiovascular benefits with lower-body and core engagement. This explosive movement helps burn calories and contributes to love handle reduction.

Stand in front of a sturdy box or platform. Jump onto the box, landing softly with bent knees. Step back down, and repeat for three sets of 15 to 20 reps to effectively engage your lower body and core.

Burpees

Burpees are a full-body compound exercise that includes a jump, plank, and pushup, engaging multiple muscle groups simultaneously. This high-intensity movement boosts metabolism and contributes to overall fat loss, including the love handle region.

Start in a standing position, perform a squat, jump into a plank, and execute a pushup. Jump back to a squat position, and explode into a vertical jump. Complete three sets of 10 to 12 reps to effectively engage your entire body and melt away love handles.

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