Many people are concerned about excess fat accumulating around the lower abdomen and hips, sometimes referred to as “muffin top” or “love handles.” While it’s a common goal to target this area, it’s crucial to understand how exercise fits into the picture.
Important Note: You cannot “spot-reduce” fat from one specific area of your body just by exercising the muscles underneath it. Fat loss occurs throughout the body when you consistently burn more calories than you consume through a combination of healthy eating, cardiovascular exercise, and overall strength training.
However, you can “spot-sculpt” by strengthening and toning the specific muscles in an area, like your core and obliques (the muscles along the sides of your waist). As you reduce overall body fat, stronger, more toned muscles in your midsection will contribute to a firmer, more defined appearance.
The following exercises focus on strengthening these core and oblique muscles. Combine them with a consistent full-body fitness routine and healthy eating habits for the best results.
1. Kneeling Side Bend
This movement effectively targets the oblique muscles along the sides of your waist.
How-to: Start by kneeling on the floor (use a mat or cushion for comfort). Extend your right leg straight out to the side, keeping the foot flat if possible. Raise your arms straight overhead and clasp your hands together.
Keeping your core engaged, slowly bend your torso directly to the left side, reaching your clasped hands towards the floor. Go as far as comfortable while maintaining control.
Return to the upright starting position.
Suggestion: Aim for 10-15 repetitions on one side before switching to the other leg.
2. Side Plank Hip Dips
This exercise challenges your obliques and core stability.
How-to: Begin in a forearm plank position (resting on your forearms and toes, body in a straight line).
Rotate your body onto your left forearm, stacking your right foot on top of your left foot for a forearm side plank. Place your right hand on your right hip.
Slowly lower your left hip towards the floor without letting it touch.
Engage your obliques to lift your hip back up to the starting side plank position.
Suggestion: Perform 8-12 dips on one side, then carefully switch to the other side.
3. Plank Rotations (Rolling Plank)
This dynamic exercise engages the entire core while adding a rotational challenge.
How-to: Start in a standard plank position (on hands and toes, hands directly under shoulders, body straight).
Keeping your core tight, rotate your body open to the left side, reaching your left arm towards the ceiling into a side plank.
Return smoothly to the standard plank position.
Rotate open to the right side, reaching your right arm up.
Return to the standard plank. That’s one full rotation.
Suggestion: Aim for 8-10 full rotations, alternating sides.
4. Glute Bridge
While primarily known for strengthening the glutes and hamstrings, this exercise also engages the core for stabilization.
How-to: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms resting by your sides.
Engage your glutes and core, then lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
Hold briefly at the top, squeezing your glutes.
Slowly lower your hips back down to the starting position.
Suggestion: Perform 15-20 repetitions.
5. Plank Hip Twists
This move targets the obliques and challenges rotational control from a stable plank position.
How-to: Start in a forearm plank position, ensuring your elbows are directly under your shoulders and your body forms a straight line.
Keeping your upper body relatively stable, slowly rotate your hips to the left, aiming to gently tap your left hip towards the floor.
Return to the center and then rotate your hips to the right, tapping your right hip towards the floor.
Suggestion: Alternate sides for a total of 16-20 twists (8-10 per side).
6. Bicycle Crunches
A classic exercise excellent for targeting both the rectus abdominis (the “six-pack” muscles) and the obliques.
How-to: Lie on your back with your hands lightly supporting your head (don’t pull on your neck). Lift your feet off the floor and bend your knees so your shins are parallel to the floor.
Engage your abs and bring your right elbow towards your left knee while simultaneously straightening your right leg out (keep it hovering above the floor).
Switch sides, bringing your left elbow towards your right knee while straightening your left leg.
Continue alternating in1 a controlled “pedaling” motion.
Suggestion: Perform for 45-60 seconds, or aim for 15-20 repetitions per side.
Remember, consistency is key. Incorporate these exercises into your routine 2-3 times per week, alongside your cardio and overall healthy lifestyle, to build a stronger core and work towards your fitness goals.
