lower abs and love handles workout

However, with the right exercises and a proper diet, it is possible to achieve a lean and defined midsection. In this article, we will discuss the best lower abs and love handles workout routine that will help you achieve your fitness goals.

Lower Abs:

The lower abs are located below the belly button and are often the most difficult area to tone. Here are some exercises that will help you work your lower abs.

1. Reverse Crunch:

The reverse crunch is a great exercise for targeting the lower abs. To perform this exercise, lie on your back with your hands by your sides and your legs straight out in front of you. Lift your legs up towards your chest and then lower them back down to the starting position. Make sure to keep your lower back on the ground throughout the exercise.

2. Hanging Leg Raises:

Hanging leg raises are another great exercise for targeting the lower abs. To perform this exercise, hang from a pull-up bar with your arms straight and your legs hanging down. Lift your legs up towards your chest and then lower them back down to the starting position. Make sure to keep your back straight throughout the exercise.

3. Scissor Kicks:

Scissor kicks are a great exercise for targeting the lower abs and also work your hip flexors. To perform this exercise, lie on your back with your hands by your sides and your legs straight out in front of you. Lift one leg up towards the ceiling while keeping the other leg straight on the ground. Alternate legs in a scissoring motion, making sure to keep your lower back on the ground throughout the exercise.

4. Mountain Climbers:

Mountain climbers are a great exercise for targeting the lower abs as well as your entire core. To perform this exercise, start in a push-up position with your hands shoulder-width apart and your feet hip-width apart. Bring one knee up towards your chest and then switch legs in a running motion. Make sure to keep your core engaged throughout the exercise.

Love Handles:

The love handles are located on the sides of your waist and are often the most difficult area to tone. Here are some exercises that will help you work your love handles.

1. Russian Twists:

Russian twists are a great exercise for targeting the love handles. To perform this exercise, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Twist your torso to the left and then to the right, making sure to keep your core engaged throughout the exercise.

2. Side Plank:

The side plank is a great exercise for targeting the love handles as well as your entire core. To perform this exercise, start in a plank position with your arms straight and your feet hip-width apart. Shift your weight onto one arm and rotate your body to the side, lifting your opposite arm towards the ceiling. Hold this position for 30-60 seconds and then switch sides.

3. Bicycle Crunches:

Bicycle crunches are a great exercise for targeting the love handles as well as your entire core. To perform this exercise, lie on your back with your hands behind your head and your knees bent. Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg. Switch sides and repeat.

4. Side-to-Side Shuffles:

Side-to-side shuffles are a great exercise for targeting the love handles as well as your legs. To perform this exercise, stand with your feet shoulder-width apart and your knees slightly bent. Shuffle to the left and then to the right, making sure to keep your core engaged throughout the exercise.

Workout Routine:

Now that you know the best exercises for targeting your lower abs and love handles, it's time to put them together in a workout routine. Here is a sample lower abs and love handles workout routine that you can follow.

Warm-up:

Before starting any workout, it's important to warm up your muscles. Here are some warm-up exercises you can do:

1. Jogging in place: Jog in place for 1-2 minutes to get your heart rate up.

2. Arm circles: Stand with your arms straight out to the sides and circle them forward for 30 seconds. Then circle them backward for 30 seconds.

3. Side lunges: Step to the side with your right foot and lunge down. Then step back to the center and repeat with your left foot. Do 10 reps on each side.

4. Knee-to-chest: Stand with your feet hip-width apart and bring your right knee up towards your chest. Hold for a few seconds and then switch legs. Do 10 reps on each side.

Main Workout:

Now that you're warmed up, it's time to start the main workout. Do each exercise for 30 seconds and then rest for 10 seconds before moving on to the next exercise. Repeat the entire circuit 3 times.

1. Reverse Crunches

2. Russian Twists

3. Hanging Leg Raises

4. Side Planks (30 seconds on each side)

5. Scissor Kicks

5. Bicycle Crunches

6. Mountain Climbers

7. Side-to-Side Shuffles

Cooldown:

After finishing the main workout, it's important to cool down your muscles. Here are some cool-down exercises you can do:

1. Standing hamstring stretch: Stand with your feet hip-width apart and your knees slightly bent. Raise your right foot onto a step or bench and lean forward until you feel a stretch in your hamstring. Hold for 30 seconds and then switch legs.

2. Seated spinal twist: Sit on the ground with your legs straight out in front of you. Cross your right foot over your left knee and twist your torso to the right, placing your right hand on the ground behind you for support. Hold for 30 seconds and then switch sides.

3. Child's pose: Sit on your knees and lean forward, placing your forehead on the ground and stretching your arms out in front of you. Hold for 30 seconds.

Diet:

In addition to working out, it's important to follow a healthy diet to achieve your fitness goals. Here are some tips for eating a diet that will help you lose fat and tone your midsection:

1. Eat a balanced diet: Include a variety of fruits, vegetables, lean proteins, and whole grains in your diet.

2. Limit processed foods: Processed foods are often high in calories and low in nutrients. Limit your intake of processed foods and focus on eating whole, nutrient-dense foods.

3. Drink plenty of water: Drinking water can help you stay hydrated and feel full, which can help you eat less.

4. Monitor your calorie intake: To lose weight, you need to consume fewer calories than you burn. Use a calorie tracker app to monitor your calorie intake and make sure you're in a calorie deficit.

Conclusion:

Achieving a lean and toned midsection takes time and effort, but with the right exercises and a proper diet, it's possible to get the results you want. Incorporate the exercises outlined in this article into your workout routine and focus on eating a healthy diet to achieve your fitness goals. Remember to be patient and consistent, and you'll be on your way to a stronger and more defined core.