Love handles are the pinchable fat on both sides of your stomach that leads to a “muffin top” appearance. They are especially stubborn. It’s not going to be quick or easy for most people to lose their not-so-lovable love handles. This time, we'll share with you the causes of bulging waistlines and how to get rid of them!

Two main reasons for the formation of love handles are excess fat and muscle laxity on both sides of the waist. If you're leading a sedentary work style, eating a lot and don’t exercise, it's only a sure thing to have the bulging fat.

In addition, because the lumbar muscles are not supported and protected by bone, they need more fat to protect the organs in the body. So if you don't exercise, fat will be stored directly around the waist. In the long run, not only do your hips get bigger, your waist gets thicker and your tummy grows fatter it also has various negative effects on your body.

Also, due to female hormones, the fat tends to build up in the lower half of the body: women store on the sides of the waist, while men store in the front of the abdomen, so men tend to have a big belly and women love handles. Love handles are often the last place on their body where they lose weight. It means you may have lost fat in your arms, thighs, chest and back before burning fat around your waist. It is possible to lose weight in areas that you don't want to lose (especially your breasts), which can be very distressing.

To lose fat around the waist and regain firmness in the muscles thereon, do more physical exercises targeting the core muscles, especially the lower abdomen, flanks and lower back:

#1 Cross-body mountain climbers

Steps:

Assume a push-up position. Core is tight. Back is flat. Your body should form a straight line from your head to your toes.

Bring one knee up towards your chest and twist towards the opposing elbow, rotating the waist and hips.

Return your foot to its original position. Repeat on the other side. Depending on your ability, move your feet slowly at a faster pace, but remember to keep your body in a straight line.

#2 Side planks

Steps:

Get into a standard plank position, turn your body to the right, lift your right hand and support the floor with your left hand.

Stack your legs, and left foot on the side of the ground (hold for 15 seconds to 2 minutes according to ability).

#3 Seated twist

Sit in a chair, chest up and stomach in, arms open to the sides to shoulder level, elbows slightly bent and palms slightly clasped.

While keeping the body straight and the abdomen tight, slowly rotate the upper body to the left (about 2 seconds). Hold the pelvis position and no rotation.

Hold for 1 second, return to the starting position and turn to the right again, repeat left and right 10 times for 1 set. Repeat for 3 sets, resting for 30 seconds between each set.

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#1撐地轉腰

步驟：

(1) 做出俯撐姿勢，身體維持良好曲線，骨盆覈心穩定，脊柱保持在良好位置，不拱起、不下壓。注意臀部不翹高。

(2) 接著抬起一腳，將膝蓋往身體另一側移動，並且轉動腰部與臀部。

(3) 回到起始位置，重複及交替動作，依個人能力，腳移動的速度慢慢增快，但要記得臀部不要翹起來。

#2側平板式上舉

步驟：

(1)做出標準平板支撐動作，然後身體側轉右邊，右手提起，左手撐地。

(2) 雙腿上下側疊著，左腳腳側撐地（按照能力維持動作15秒至2分鐘）。

#3坐姿扭腰

步驟：

(1)坐在椅子上，挺胸收腹，兩手向兩側打開至肩膀水準，手肘微曲，微微握掌。

(2)在保持軀幹挺直及收緊腹部情况下，上身慢慢向左旋轉（約2秒時間），注意盆骨  要固定向前，不能轉動。

(3) 維持1秒後回到開始位置，再向右轉，左右重複10次為1組；重複3組，每組之間休息30秒。

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