Having a belly fat isn’t attractive, but the problem is much MORE than that. People who have excess of belly fat have higher risk of health-related problems such as type 2 diabetes, heart disease, and some types of cancer. You can read more about these dangers in this article by the Huffington Post.
But not all belly fat was created equal, though.
There are jiggy fats (which you can squeeze and pinch with your fingers), and subcutaneous fat. And then there’s visceral fat.
Visceral fat contains deep within your pelvic cavity, wrapping around your organs, and it’s this type of fat that’s considered to be linked with health-related problems.
Why is belly fat in men such a problem?
We often like to think belly fat as a storage warehouse for energy which the body access during times of low food supply. However, researchers are finding other interesting facts about fat you may want to know.
- Fat produces “hormone-like” chemicals also known as cytokines that triggers inflammation into your body (especially true for visceral fat.)
- These low-grade inflammations are considered to play a HUGE role in metabolic syndrome, type-two diabetes, and heart disease.
Did you know that visceral fat is a major factor for all-cause mortality in men? Isn’t that scary, eh? So, how do you get rid of this visceral fat? What are the exercises to help lose love handles?
Try these 7 exercises to help you lose belly fat quickly:
1. Lose Love Handles: Plank Knee Drive
Here’s an exercise routine you can include to lose love handle very fast.
Get in the traditional plank position or the high plank, and bring your right knee slowly out and touch your right elbows. We suggest you do at least 10 to 15 reps for each leg. Before the next “drive,” remember to bring your body back to the original plank position.
2. Lose Love Handles: Side Plank
Using one arm (your forearm or your hand) as an anchor, place it beneath your armpit. Don’t forget to stack your feet on top of each other. Basically, you can to create a “T” shape with your body to engage your abs MORE.
3. Lose Love Handles: Bicycle Crunch
With your hands behind your neck, lay flat on your back and raise your legs making a 90 degree angle with your body. Then bring your right knee towards your chest and twist your left elbow in order to meet it.
Repeat this step for the other side too.
As you bring one leg towards your chest, make sure to straighten out the other.
4. Lose Love Handles: Swiss Ball Plank
Using a Swiss ball, place both your forearms and elbows on the ball. Once you have regained your stability, try holding a plank position for, let’s say, 2 to 5 minutes.
5. Lose Love Handles: High Plank from the Hands
Here’s another simple yet effective exercise to really work that belly fat!
Get into a “traditional” push-up position but hold your body up. Keep your legs straight while you place your hands just beneath your armpits. Ideally, your belly button MUST be sucked in to your spine, thereby creating a flat back.
6. Russian Twist
Start off in a seated position while bending your knees and keeping your feet flat.
Get into a comfortable position by slightly keeping your back straight and strong while still contracting your abs muscles. Next, stretch out your arms in front of you and don’t forget to twist the torso from side to side.
To make this belly exercise more intense, tap the floor to the right of your hip. Repeat the same for the left side. For additional difficulty, lift your feet off the floor, or use a weighted ball in your hands.
7. Lose Love Handles: Deadlift
Stand up with your legs shoulder-width apart while slightly bending your knees into a squat position. Using a weighted bar or a kettlebell, bring up you weights in front of you while folding your arms forward and bringing them back slowly.
There you go! What do you think about these exercises to lose love handles? Do you have other exercises in mind? Please comment below!