How to get rid of love handles with these yoga asanas and exercises

Often this lump is associated with a lot of emotional indulgence and acceptance. Simply because it could be covered with a proper choice of clothes and not make you look fat. But “love tires,” or excess fat deposits that sit on either side of the waist above the hips, can be an indicator of abdominal fat accumulation and subsequent obesity.

These are some exercises that one can do and following the nutritional advice can help reduce the proportion of body fat. I would choose yoga first because it not only helps shape you but also improves your agility, endurance, flexibility and mobility. The exercises help improve body postures, balance and stability. However, yoga asanas also help improve bodily systems, organs, and functions.

Yoga asanas with the rhythmic flow of breath speed up the process, and also improve the flow of energy. Practice the following asanas and exercises for love handles and improve your core strength.

INVERSE TRIANGLE

Inverse triangle (Photo: Dr. Mickey Mehta)

Stand up straight and take your right leg two steps forward, keeping both feet straight. Inhale, raise both arms to shoulder level. Exhale, twist and bring your left hand to your right ankle. Hold it for 10 charges. Inhale and slowly come up and repeat on the other side.

SIDE KICK IN WIDE CHAIR POSTURE

Side kick (Photo: Dr. Mickey Mehta)

Stand up straight with your legs three feet apart. Inhale and lower into a squat position. Exhale, come up, straighten your legs and kick to the sides, alternating right and left. Inhale and return to the squat position.

BOAT POSTURE

Lie down on your mat first, with your feet together and arms by your sides and fingers stretched out toward your toes. Inhale and as you exhale, lift your upper body and bend at the knee, reaching your arms toward your feet. Slowly try to straighten your legs. Feel the stretch in your stomach area and balance your body completely on your buttocks. Make sure your eyes, fingers, and toes are all in one line. Hold your breath and stay in this position for at least 10 seconds.

Boat Pose (Photo: Dr. Mickey Mehta)

Exhale slowly and bring your legs, then your upper body down and relax.

ANANTASANA

Lie on your back, roll onto your right side. Inhale, lift your left leg and grasp your toe or calf with your left hand. Exhale slowly and go down.

Anantasana (Photo: Dr. Mickey Mehta)

Other Yogasanas like Supta Vakrasana and Parshva Konasana can be done. Combine them with pranayama practices like Kapalbhati and Maha Bandha.

OTHER EXERCISES

Apart from the above, side bends (standing and seated), twists, forward bends, squats, lunges and planks can be done regularly. In a side plank, for example, lie on your side, using one arm for support. Then place one leg on top of the other, forming a straight line. Lift your hips off the ground and hold this position for 30 seconds. Repeat this on the other side.

Squat (Photo: Dr. Mickey Mehta)

For twists, sit with your knees bent. Then twist your torso to the left side and hold your position. Then twist your torso to the right and hold it there. Repeat this exercise 30 times. To increase the difficulty, people can perform the exercise with a weight.

Crunches are easy if you lie on your back with your legs raised and your knees bent. Then simply twist your right elbow toward your left knee as you fully extend your right leg. Repeat this on the opposite side.

FOOD MANAGEMENT

Feed management also plays a vital role in achieving optimal benefits. Eating a well-balanced and nourished diet is an important factor in helping you lose those love handles.

Here are some of the suggested healthy ways:

(1) Eat at least two servings of fresh fruit and five servings of vegetables per day. Include more vegetables, cruciferous vegetables and salads.

(2) Include more protein-rich sources, such as sprouts and lentils.

(3) Limit fried, packaged, and processed foods.

(4) Stay hydrated by drinking herbal tea and plenty of water.

When they appear, love handles may not seem dangerous. But considering that Indians are prone to packing on stubborn belly fat, it’s best to trim your waist from the start.

Dr. Mickey Mehta has trained Bollywood superstars Akshay Kumar, preity zinta, billionaires, politicians, Miss World/Miss Universe candidates and the Maharashtra police. A best-selling author, he has been named a Champion of the FIT Movement India by the Sports Authority of India.