How to get rid of love handles fast with diet and exercise

What makes a pen love?

Fat retention is the main cause of love, which affects many causes. When the food you eat contains too many calories or you don’t burn stored calories.

If you don’t find a solution soon, the fat will start to show up around your waist and hips like rubber. A few other factors that cause love handles include:

Hormonal Changes

  • Fat Deposition Is Characteristic With Age.
  • If you are not physically active.
  • Foods High in Fat, Calories and Sugar.
  • Lack of sleep.

The most effective exercises to reduce love handles:


The lumberjack is a simple exercise that makes your abs work overtime. It also strengthens your core, promoting good posture, which helps reduce love handles.

How to do it

  • Stand Up Straight And Keep Your Feet Slightly Spread At Shoulder Width.
  • Grab the Stretch Tool.
  • Keeping your back straight, pull the stretcher in a twisting motion.
  • Move your arms diagonally up and across your body across your left shoulder.
  • During the entire process, try to keep your arms straight.
  • Use Your Core Muscles To Control This Movement.
  • Return to the starting point and turn in the opposite direction, as if you were chopping wood.

Do three sets of 10-15 reps per side.


The twist is the perfect palm fat burning exercise. It works all the abdominal muscles, making it ideal for core strengthening.

How to do it

Sit on the floor with straight legs.
Place your arm and slowly lean back until your legs and torso form a V.
This Process Stimulates Your Belly.
Make sure your feet don’t touch the ground.
Turn your torso and arms out to the sides. It Helps Balance The Buttocks Without

Moving The Legs.

Repeat 10 to 12 times for three sets.
Hanging leg raises
This simple exercise will help you get rid of belly fat. Regular performance of this exercise gives an amazing effect in 2-3 weeks.

How to do it

Position A Tape Or Stick You Can Hang On And Do This Exercise.
Jump and hold on to the bar while bending your hips.
Raise your legs until they are perpendicular to your torso.
Slowly lower your legs into Hanging Pose.
Repeat the Same Procedure 10 to 12 Times for Three Sets.

Mahi dumbbells

Another explosive exercise that will help you get rid of love handles is dumbbell swings. As the name suggests, this workout uses a swinging motion with dumbbell raises. This is a great power generator.

How to do it

Stand up straight with your legs slightly apart.
Hold Dumbbell Palms Down.
Let Your Hands Hang Freely In Front Of Your Body.
Slowly bend your knees into a partial squat, pushing your hips back.
Try Squeezing the Buttocks.
Push your hips forward and swing the dumbbell towards the ceiling.
At least try to reach the level of your eyes.
You Can Repeat 15 To 20 Times For Three Sets To Get Best Results.

Cancer strike

The crab kick is an exercise that works the lower body using the hamstrings and quads. The more you lift your hips, the more your core will work.

How to do it:

Sit on a mat and bend your knees, keeping your feet together.
Keep your hands behind your back with your fingers pointing backwards.
Slowly lift your hips and lift your right leg up.
Switch Legs And Repeat The Same Process.
Alternate Legs Until The Set Is Complete.

Bicycle Crisis

Bicycle crunches are an exercise that will help you shrink your waistline and visibly shrink your love arms in 3-4 weeks of continuous practice.

How to do it:

Lie on your back and slowly pull your legs inward, bending your knees, and put your hands above your head.
Raise your right leg and try to touch your left elbow to your knees while lifting your upper body.
Relax In Rest Position And Repeat With The Other Leg.
Do This Exercise 25-30 Reps On Both Sides.
Try not to put your fingers behind your head, as this can lead to cracking of the neck.

Splash on the board – sideways

The difficulty level of this exercise is higher than the others. But with enough practice, he does an excellent job of getting rid of love handles.

How to do it:

Lie on your side on the floor.
Raise your upper body, balancing on your left palm and legs one above the other.
Slowly raise your hips so that the head, hips and legs form a straight line.
Place the Right Arm Above the Head, Elbow Bending.
Lift Right Leg And Bend Right Elbow To Touch Both Of Them.
Hold for 2-3 seconds and return to plank position.
Do ten sets of 20 reps on both sides.
The result can be seen in 4-5 weeks.

Finger touch with one hand

This simple exercise helps to quickly get rid of the loss of love. Touching with the fingers of one hand is an exercise that will help you burn excess fat in the lower abdomen and waist. This is the best training for love.

How to do it:

Sit on the floor with both legs extended straight out in front of you.
Spread your legs shoulder width apart.
Slowly pull your right leg up until the sole of your foot touches the inside of your left thigh.
Now Slowly Bend Over To Touch Your Left Toe With Your Left Hand.
Bend over until you can touch your left toe.
Hold this position for 5 seconds and then repeat.
For an effective result, you need to stretch ten times in both directions, at least two times.