The waist flesh or popularly known as love handles is a major problem among women. These Love Handles also tend to accumulate on the thigh and buttocks region giving you a bad shape. Our program gives you an effective way to lose your love handles in jus four weeks there by giving you your dream shapes. Before going through this article, we highly recommend you to read our previous entries on dieting and food habits. Listed here are the most effective exercises proven to melt your love handles in just four weeks.

Now, before doing these exercises, it is advised to have a pair of less weight dumb bells (say 6 pounds each). But if you don’t have a dumb bell, it isn’t a problem either. All you have to do is to imagine as if you are holding a dumbbell in your hand and do the love handles exercise a bit slow and accordingly.

Hip roll: This is the most simple but effective exercise. Lay down flat on the mat with your arm stretched behind your head. Now you need a support to hold, like the legs of a table or a ladder. All you need is a support your body to stay in position when you twist your hips making the love handles twitch. Now this is going to be simple. Keep your shoulders on the floor, swing your right leg over your left leg to the side and as far up as possible while keeping your right leg together and slightly bent. Return to the starting position, give a break of two seconds and repeat the movement with the other leg. Remember keep your knees locked and your legs as straight as possible throughout the exercise else the workout will have an effect on your abs than your love handles. This is the simplest way to lose love handles. Along this, you can also do alternate touch down as discussed earlier.

Bend down Alternate Swingers: This is the basic and the preliminary exercise you would already be familiar with. Anyways, it has a good effect on losing love handles when done after a cardio session. Standing erect with feet about 16″ (each side) apart, hold the dumbbells in front of body with palms in. Keep your back straight, head up, knees and hips locked. Now, inhale and twist torso to right and then bend. Now when you bend, you should keep hold of the twist and touch your right foot with the dumb bell stretching your love handles all the way while doing it. Now, return to the starting position and exhale. Hold on for a second and repeat the same movement to left side.

Barbell Side Bends: This exercise stretches your waistline there by speeding up the process of loosing your love handles. To do this, you need not have a barbell as the name implies. A cane or a wood stick or even a plastic pipe will do the job. To do this exercise, stand erect with the leg spacing of eight inches. Rest the stick (or the barbell) on the back of your shoulders and hold it with your hands. Face straight and bend down your waist only (not along with your hips) to your right. Now, come back to the original position and take a break of two seconds. Now do the same to your left side. Take care to do this exercise slowly so that it doesn’t create any cramps and also you get maximum stretch on your love handles.

Dumb bell Side Bend: This exercise to lose your love handles is almost similar to the barbell side bend except for you should use a dumb bell here (or an imaginary dumb bell as said before). Here is what you do. Stand erect with your feet 16 inches apart. Hold a dumb bell in your right hand with your palm facing your outer thigh and place your left hand on your hip. Keep your back straight and your head up. Now, bend sideways to the right as far as possible as you inhale and then to the left as far as possible as you exhale. Bend only at your waist and don’t move your hips from side to side while you do the movement. Once you reach the suggested number of repetitions (from twelve to fifteen), shift the weight to your left hand and repeat the same for four sets.

Dumb bell Bend Opposite Foot: Stand erect with your feet 18 to 20 inches apart. Grab a dumbbell in your left hand with your palm facing in. Place your right hand on your upper thigh. Bend your upper body until the dumb bell nearly touches your right foot stretching your love handles. Return to the starting position. Transfer the dumb bell to your right hand and repeat. This is the best exercise to make you lose your love handles.

Feet against Wall Twisting: This is a very preliminary exercise that strengthens your hips thereby making your love handles to melt away. Lie on floor with your hands behind your head and legs elevated against the wall, knees slightly bent. Now pull up your torso toward your knees and twist so that your right elbow touches your left knee. Rest in this position for a second. Now fall back and give a break for a second. Now again rise to tough your right knee with your left elbow. As you keep doing this, your love handles will slowly melt making you way to do it easily. At this time, slowly increase the pace of doing it.