Starting Position: Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other.
Relax your neck and align your head with your spine.
Upward Phase: Exhale. Deepen your abdominal and core muscles to stabilize your spine and slowly and strongly reach both legs away from your torso until they lift a few inches off the floor. At the same time float both arms a few inches off the floor. Keep both legs and arms straight and allow any rotation in the arms, legs, shoulders or pelvis. Your head is aligned with your spine. Do not allow your head to lift up or to droop toward the floor. Do not allow the back to arch. Hold this position briefly.
Downward Phase: Gently inhale and lower your legs and arms back to your starting position without any movement in your low back or hips.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
Anybody can do the basic plank position and hold it for 30 seconds. Now let us make it a little fancy for you. We want you to perform a side plank which is a sure shot way of reducing love handles. This only needs body weight. Start off with a side plank. How to do it? Your left arm should be on your hips and your right elbow should be supporting you. Your body should be straight. Hold this position for about 40 seconds. If you can do 60 seconds, it will reap better results. Now repeat this on the other side. Your left elbow should be supporting you and right should be on your hips. You can do this 5 times with 2 repetitions.
This is an easy exercise. It will not only help you to get rid of love handles but also work on your upper body. It is also good for your arms. First, get into a plank position. Your arms should be straight just beneath your shoulders. Pull your abs in and squeeze your butt. Start with one arm and lower it down in plank position. Place the other arm after one arm is down. Move back to the fully extended plank by using one arm at a time. Keep your core tight.
Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward, and knees under your hips. Engage the abdominals and pull the shoulder blades down your back.
Reach one leg out and away followed by the other leg, bringing you to plank position. Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine. Your feet are together with your toes tucked under and your heels reaching toward the wall behind you