[[{“value”:”Treadmills are fantastic for plenty of things, such as supporting cardiovascular health, improving endurance, and torching calories. Spot-reducing belly fat, however, isn’t one of them. That’s because no amount of walking or jogging can tell your body to burn fat in one specific area, which is why so many people log mile after mile and still feel like their love handles haven’t budged.
The best way to trim love handles is to increase your physical activity level while doing exercises that target your core and obliques (side abs). Building and maintaining strength in those muscles is what firms and defines your waistline as your body sheds fat. After 55, research shows that core strength becomes essential as muscle naturally becomes harder to hold onto with age.
The good news is that you don’t need a gym membership or fancy equipment to trim love handles. The five moves below target your obliques, core, and surrounding muscles using nothing but your own body weight. The best part? You can do them daily, anytime, anywhere.
To learn more, we chatted with James Bickerstaff, CPT, a personal trainer at OriGym, who put together the following list of daily exercises. Read on for the detailed instructions, and when you’re done, check out these 5 Standing Exercises That Firm Your Midsection Faster Than Gym Classes After 60.
Standing Cross-Body Knee Drives
First up we have a high-intensity dynamic exercise that works your waistline muscles while boosting your heart rate to burn more calories. “These are a great low-impact exercise for challenging your obliques and core,” Bickerstaff explains. “The rotational movements also strengthen muscles around your waist, while the alternating motion raises your heart rate.”
How to do it:
Stand tall with your feet hip-width apart and your hands behind your head.
Drive one knee upward while rotating your torso to bring the opposite elbow toward it.
Return to the starting position with control.
Alternate sides at a steady pace.
Complete two to three sets of 10 to 12 reps per side.
Rest for 45 to 60 seconds between sets.
Bodyweight Squats
Squats might not be the first exercise you associate with love handles, but they help engage the large muscles of your lower body and burn more energy than an isolated ab move. “Squats recruit large muscles in the legs and glutes, making them an efficient full-body exercise,” says Bickerstaff. “Also, they help maintain lower-body strength as we age.”
How to do it:
Stand with your feet around shoulder-width apart.
Brace your core and push your hips backward as you bend your knees.
Lower as far as feels comfortable while keeping your chest lifted.
Drive through your feet to stand back up.
Perform two to three sets of 10 to 15 reps.
Rest for 45 to 60 seconds between sets.
RELATED: 5 Standing Exercises That Firm Sagging Arms Faster Than Gym Classes After 60
Standing Side Crunches
This move targets your obliques, the muscles running along the sides of your stomach that the treadmill never touches. “Targeting your obliques can create a firmer midsection, and improve your overall core strength,” says Bickerstaff.
How to do it:
Stand tall with your feet hip-width apart and your hands behind your head.
Lift your right knee out to the side while bringing your right elbow down toward it.
Squeeze through the side of your torso.
Return slowly to the starting position.
Aim for two to three sets of 10 to 12 reps per side.
Rest for 45 to 60 seconds between sets.
Mountain Climbers
Mountain climbers target your abs while enhancing your cardio, which makes them a time-efficient way to boost intensity without a long treadmill session. “Mountain climbers engage the abdominals, shoulders, and legs while quickly raising the heart rate,” Bickerstaff explains.
How to do it:
Begin in a high plank with your hands beneath your shoulders.
Keep your core flexed as you bring one knee toward your chest.
Return that foot to the starting position and alternate legs.
Move at a controlled pace rather than rushing.
Complete two to three sets of 20 to 30 seconds.
Rest for 45 to 60 seconds between sets.
RELATED: 5 Home Exercises That Firm Belly Overhang Faster Than Gym Workouts After 55
Side Plank
Lastly, we have the side plank, which places your obliques under continuous tension as they work to keep your hips lifted. “Side planks build strength around the waist because the obliques have to work continuously,” says Bickerstaff. “They also improve deeper core stability, which can support better posture and make everyday movements feel more controlled.”
How to do it:
Lie on your side with your elbow directly underneath your shoulder.
Stack your feet or keep your bottom knee on the floor for support.
Lift your hips until your body forms a straight line.
Hold the position while keeping your core engaged.
Perform two to three sets of 20 to 30 seconds per side.
Rest for 45 to 60 seconds between sets.
The post 5 Daily Exercises That Trim Love Handles Faster Than Treadmill Workouts After 55 appeared first on Eat This Not That.”}]]