How To Get Rid of Love Handles: 5 Exercises That Don’t Totally Suck @ 愛薇塔樂學英文

How To Get Rid of Love Handles: 5 Exercises That Don’t Totally Suck

美眉該減肥啦，這裡有幾招教你甩掉討厭的小肚腩，從何和它說拜拜！

How To Get Rid of Love Handles: 5 Exercises That Don’t Totally Suck

1. Side Plank With Hip Dips
Starting from an upper-pushup plank position, bring your right hand directly under your nose. Bring yourfeet together behind you, then roll to the outside edge of your right foot and stack your left foot on top of it.Lift your hand off the ground, so all your weight is balanced on your right hand and edge of your right foot.Pull your belly in toward your spine, then dip both your hips down until they almost touch the ground. Liftthem back up toward the ceiling. Repeat this movement 10 times on each side, and do three sets. This is afantastic exercise for your oblique muscles, those abdominal muscles that live on the sides of your core.

2. Boat Pose With Twists
This one’s a move derived from traditional Pilates: sit on the floor and lift your legs and feet away from theground. Bend your knees at 90 degree-angles and lean your torso back about 45 degrees. Bring your armsour long in front of you and press your palms together like a prayer. (Your body should look like the letter“V,” but with bent knees.) Sit up tall on an inhale, then as you exhale, twist your arms over to the right untilthey touch the floor beside you. Inhale back to center, then exhale to twist the other way. Repeat 25 times.

3. Plank With Knee Twists
Start in an upper-pushup plank position with your hands directly under your shoulders, then come down toyour forearms. Lift up your right foot, extending your leg out straight behind you. Take a deep breath in,then on the exhale bend your leg and bring your right knee to your left elbow. Extend the leg back and placeit down, then switch sides. Repeat 10 times on each side.

4. Leg Circles
Lie down on your back with your arms down by your hips, palm down. Pull your lower abdominal muscles intoward your spine, then lift your legs up toward the ceiling so your body forms an “L” shape. Pull your legsdown toward the ground over to right, but before they touch the floor, bring them center so they’re hoveringabove the floor. Then pull them over to the left, and back up to center toward the ceiling; your legs shouldbe making a big circle. Do it 10 times toward the right, then 10 times on the left.

5. Good Posture
Believe it or not, sitting up straight while you’re at your desk, having lunch, or just walking around cansignificantly impact your love handles. When you’re at your computer, for example, sit up tall and gently pullyour stomach muscles in toward your spinal column. This slight, ongoing activation of your core muscles willhelp tone them while also burning more calories a day. It’s a subtle change that can make a big difference.

美眉該減肥啦，這裡有幾招教你甩掉討厭的小肚腩，從何和它說拜拜！

如何至得到擺脫的愛 把手：5 演習那唐“噸完全咂

1。側板同臀部驟降
開始從一個上層俯臥撑板位置，帶來您的右邊手直下您的鼻子。帶來您的腳一起背後您，然後滾至該外邊緣的您的右邊腳和堆您的左腳上頂部的它。電梯您的手離該地面，所以所有您的重量是均衡上您的右邊手和邊緣的您的右邊腳。拉您的肚在往您的脊柱，然後傾角兩您的臀部向下直到他們幾乎觸摸該地面。電梯他們後面向上往該天花板。重複這運動 10 時上每側，和做三套。這是一奇妙鍛煉為您的斜肌肉，那些腹部的肌肉那生活上該雙方的您的核心。

2。船提出同曲折
這一“s 一移動導出從傳統普拉提：坐上該地板和電梯您的腿和腳遠從該地面。彎您的膝蓋在 90度角和瘦您的軀幹後面關於 45 度。帶來您的武器我們的長在前的您和按您的手掌一起喜歡一禱告。（您的體應看喜歡該信 “V“ 但同彎曲膝蓋。）坐向上高上一個吸入，然後如您呼，捻您的武器以上至該右邊直到他們觸摸該地板旁您。吸入後面至中心，然後呼至捻該其他方法。重複 25時。

3。板同膝蓋曲折
開始在一個上層俯臥撑板位置同您的手直下您的肩膀，然後來向下至您的前臂。電梯向上您的右邊腳，擴展您的腿出直背後您。取一深氣息在，然後上該呼彎您的腿和帶來您的右邊膝蓋至您的左彎頭。延長該腿後面和地方它向下，然後開關雙方。重複 10 時上每側。

4。腿界
謊言向下上您的後面同您的武器向下通過您的臀部，手掌向下。拉您的下腹部的肌肉在往您的脊柱，然後電梯您的腿向上往該天花板所以您的體形式一個 “L“ 形狀。拉您的腿向下往該地面以上至右邊，但前他們觸摸該地板，帶來他們中心所以他們“重徘徊以上該地板。然後拉他們以上至該左，和後面向上至中心往該天花板; 您的腿應是製造一大圈。做它 10 時往該右邊，然後 10 時上該左。