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Todd Sheets

7 SIMPLE EXERCISES FOR LOVE HANDLES

Why are “Love Handles” called love handles in the first place? I have yet to meet one person that actually“Loves” those handles. Let’s take a moment to break down the different kind of love handles.

Small

Curvaceous

Stretch marked

Large

Medium

It doesn’t take a trip to the doctor to know why you need to lose this excess bit of fat. Essentially lovehandles are the excess fat built up around your lower oblique muscles. This annoying bit of fat is often theonly hurdle keeping you from fitting into those jeans you love so much or that dress which requires aperfectly flat stomach. And it’s not even JUST about the fitting or looking good. Excess fat on your body isknown to contribute to heart disease.

According to an article published in the Huffington Post Canada,

“Where you store your fat may increase your risk of developing diabetes or heart disease .”

However before running yourself into the ground with tough exercise routines it’s best to start with creatingnew healthy habits like a proper diet, core strengthening and utilizing very directed exercises like plankingto develop your abs and defeat those love handles.

SWITCH YOUR DIET CHANGE WHAT AND HOW YOU EAT

You’ve heard the saying

“Your body is a temple”

So it’s simply time to treat it as such. We all like the idea of being healthy, but plans of eating healthy andproperly can easily be derailed when…

We get that whiff of our favorite dish, or see a commercial advertising the very thing that you know that youneed to avoid. Or maybe even your favorite restaurant seems to be appearing on every corner. Can yourelate?

When we are young and our metabolism is fast, eating whatever we want doesn’t seem like much of anissue. As we approach our thirties our habits tend to have more dramatic effects on our health. Theysometimes catch up with us in the form of obesity, heart problems, skin conditions, and serious cases ofthe lazies (yes I made up the lazies as a new condition).

Simple changes like:

Eating more vegetables,

Eating more fruits

Drinking plenty of water

These are foundational pieces a good diet. It is always better to pay a visit to the nutritionist or dietitianrather than a cardiologist don’t you agree? Most of us consume more than our fair share of salts andspecial seasonings, but it may be time to cut back especially if you are experiencing health challengesalready. According to personal fitness trainer Kyla Gagnon (Inside Out Fitness),

“Working the area with exercises will not get rid of the excess fat. What it will do isstrengthen the muscles underneath the fat, which is important.”

The aim is to permanently remove that belly fat underneath your skin. Here are a few pointers that anynutritionist will tell you to abide by,

Cut down on your salt and sugar intake

Reduce your saturated fat intake

Eat more fresh fruits and vegetables

Consume more good fats from seeds and avocados

Eat more lean proteins

THE PLANK AND WHY IT WORKS

The plank has endless variations to it but the focus is usually the same and that is engaging the abdominalmuscles and holding a position. While holding the plank position you should not let your chest or gluteusdroop to effectively do the exercise.

Now why does this work?

How can maintaining proper plank form for a few seconds or even minutes out perform sit-ups, crunchesetc.?

Because this exercises work the muscles by continuous contraction and relaxation of the muscles,resulting in a great workout and producing the kind of abs you really want. Physical trainers and expertsshould never tell you to do five hundred crunches to get rid of those love handles. So allow me to breakdown a few more reasons why the plank is so effective.

The plank increases core endurance

Planking boosts stability and muscle strength

Planking demands that you keep great form

The plank has many modifications to assist with different muscle groups

Planking can be modified to suit a beginner or an expert

Here’s a breakdown of how to perform a basic plank

1. Initiate the typical pushup pose

2. Then drop to your elbows

3. Keep your face down

4. Keep your hands shoulder width apart

5. Keep your feet together

6. Support your body weight on your toes

To perform a perfect traditional plank your body should be in proper position. You can start by maintainingthis stance for twenty to thirty seconds, and later on when build up more strength and endurance. You canextend your plank time to as long as you can push yourself as long as you remain consistent.

Planking is a simple exercise almost anyone can do. With diligence and consistence you can master thishighly effective exercise. With different variations and a few simple changes you can reduce boredom andalso target various muscle groups.

Why Planking Is Effective

3 SIMPLE VARIATIONS TO THE PLANKThe plank can give you a rock solid core, help improve your posture, and decrease back pain and otherailments. The plank can work more of your body effectively than you can imagine when it is modified towork other muscles. Planking offers all of the benefits of hard core exercise while giving you bonuses like

increased stability and flexibility.

Planking can help you laser focus on taking the extra “love” out of your love handles all while strengtheningyour core. Getting rid of that extra fat once and for all is well within your power if you are ready to takeaction.

So are you ready?

Side Plank

The side plank forces you to focus on and isolate yourobliques. Which is where that extra love likes to hide.

Position yourself on one arm with your forearmbelow your shoulder

Secondly stack your feet; one on top of the otherto complete the pose

This is a great variation of planking that focuses onyour obliques. Another major benefit of planking is thatyou don’t need a lot of gym equipment. By using thisisolation method you will reduce your love handlesfaster while increasing your muscular endurance.

Oblique Twist

This variation of the side plank allows you add somemore intensity to your workout. Once your muscularendurance is at a level where you can handle it, youcan incorporate using extra weight for addedresistance.

High Plank

The high plank forces your core into a pose that isolates it and makes it hold your whole body intoposition. This position aided by gravity further removes the need to use the ab machines at the gym, whichis hard to get to already if you have a busy life.

a) Similar to the basic plank position you begin in the modified push-up positionb) Raise your upper torso while keeping the rest of your body in the same positionc) Keep your hands shoulder width apartd) Keep your legs straight and slightly further apart than with a traditional planke) Pull your belly button into your spine to activate all of your core musclesf) Keep your back flat and straight and you will be correctly performing a high plank

Side plank with Quad Stretch

The side plank incombination with a quadstretch is moreadvanced but it doestwice the work. This mixworks both your obliquemuscles and increasesyour muscle elasticity.According to fitnessexpert BJ Gaddour,(C.S.C.S., creator ofMen’s Health StreamFit)

“You’ll not only work the muscles on the side of your torso, but you’ll loosen your hip flexors,a group of muscles on the front of your hips that allow you to bring your legs toward yourchest,“

Performing the quad stretch during a side plank produces more results as opposed to when the stretch isdone standing. When standing it’s hard to completely stimulate your hip flexors because lower backmuscles can be hyperextended. While doing a side plank your entire core is stabilized and back movementis drastically reduced.

THE PLANK 360 AND HOW IT SURPASSES TRADITIONAL PLANKING

Suppose you have just had a baby or perhaps you have been diagnosed with Lumbar Radiculitis, arthritisin your knees due to old age? These and many other conditions make it very difficult if not dangerous to dotraditional planks.

When Planking is a Bad Idea

There aresituationswhenworkingyour bodyagainstgravity isdifficult andsinceplankingworks yourcoreby utilizingpositionsthat requireyou to geton thefloor. You may just fall into the following categories.

Pregnant And New Moms

Pregnant women and new mothers often suffer from a condition known as rectus diastasis that leads toweak abdominal muscles causing a “pouch like” stomach. They also have very fragile transverseabdominal muscles. Traditional planking in this condition can be dangerous and produce very little results.Planking can cause too much strain, pain and in a worse-case scenario cause a hernia.

Arthritis Sufferers

Arthritis is a condition that most often effects the older poplation. Older people may have a very difficulttime performing a traditional plank due to the immense strain it causes to their joints.

Back Pain Sufferers

If you have spinal pain, a slipped disc or issues like Sciatica chances are planking is not going to be veryhelpful for you but keep reading because there is a solution.

Recovering From Surgery

If you have recently undergone surgery, suffered a hernia, or suffered from a knee injury you will havedifficulty performing the plank. Don’t worry though because I said that there is a solution earlier in the post,and FINALLY here it is.

Plank 360 – Working Your Core Off The Floor

Wouldn’t you just love it if you can get the benefits of the above mentioned exercises without jeopardizingyour joints or causing yourself unnecessary pain?

Well, the Plank 360 does just that. With this simple device people that previously had extremelylimited options in the past can now work out with the plank 360 in the comfort of their own home. The riskof exercise related injury is dramatically reduced, and any prior physical restrictions no longer matterbecause now you can work your core off the floor.

The plank 360 is a highly innovative one of a kind device that is for anyone looking to strengthen theircore. Strengthening your entire core is not only vital for shaping that flat and toned stomach you arelooking for, but these muscles also deliver much needed support for your spine and entire body.

A strong core has endless benefits including, a stronger immune system, reduced occurrence of achesand pains during everyday movements. Planks improve posture and are known to burn far more caloriesthan with traditional sit-ups or crunches.

The plank 360 gives you even more variations of the plank to help you strengthen your core. This devicecauses you to engage the muscles in your arms, legs, arms, and gluteus. This truly is a complete bodytoning solution isn’t it?

3 Plank Variations With The Plank 360

The Front Plank

This exercise is the perfect variation of a traditional plank. All you needis a door, or a way to hold the device into place and you can strenghtenyour core while standing and in the comfort of your home. This savesyou time and money by not having to go to the gym.

The Side Plank

The side plank with the plank 360 allows you to target your obliqueswithout having to get on the floor.

The Back Plank

The back plank is a position that traditional planking can’tproduce giving another much needed variation in yourcore strengthening routine.

The plank 360 utilizes simple bands to create thenecessary resistance for performing a highly effectiveplank while standing upright. Widely used by rehabilitationprofessionals, elastic resistance exercises have severalvaluable properties like:

Natural resistance using gravity and body weight to create a great workout

Better range of movement and does not restrict you to a single spot or

Adjustable speed of motion allows you workout at your own pace without the limitations ofmechanical devices

Isometric exercise is highly recommended for arthritis sufferers, or those going through rehabilitation forvarious injuries. Doctors prescribe isometric exercise not to increase total muscle strength, but tostrengthen the muscle to work in one position. During isometric exercise your muscles will continually beengaged within your natural limits. This way you can keep the risk of injury or re-injury to an absoluteminimum. So no matter if you are an expert body builder, or a beginning new years resolutionist.

You can get a very targeted, and highly effective workout in the comfort of your own home by utilizing theplank exercise and it’s numerous variations. A strong core to you, is as important as a a strong routesystem is to a tree. The stronger your core is, the better your overall health will remain.

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If you are ready to get your own Plank 360 and beginworking your core off the floor click here.

Wishing You Health And Happiness

Dr. Todd Sheets

Todd Sheets

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