Resistance Band Exercises for Love Handles

You won’t lose the love handles, or abdominal fat, on the sides of your waist by targeting them with exercise; spot reduction is a myth. If you want to get rid of excess fat, you need to follow a healthy diet as well as an exercise routine that combines cardiovascular and resistance training. However, you can tone the muscles on the sides of your trunk, or obliques, to help shrink your waist.

Lateral flexion movements, or bending sideways to your left or right, can tone your obliques. To perform a side bend, stand on the middle of the band with your feet shoulder-width apart. Hold the ends of a resistance band to your sides, taking out any slack. Exhale and lean slowly to your left, sliding your left hand down your leg. At the same time, pull the band up along your right side. Inhale and slowly return to starting position. Flip the motion, and repeat for the opposite side. Perform one or two sets of 10 to 15 reps.

You can target the obliques by performing trunk rotations. Anchor one end of the band to a door at shoulder level. Stand sideways with your left side closest to the anchor point. Grab the handle at the other end of the band with both hands. Position yourself at a distance from the door so the band is taut. Extend your arms directly in front of your body. Slowly twist your torso about 45 degrees to the right. Hold the peak position for a second and then return to starting position. Perform eight to 20 reps, then switch sides.

The wood chop exercise simulates the combined downward motion and trunk rotation used for chopping wood. It blasts both the front and side abdominal muscles. By adding a resistance band, you can boost the intensity of the exercise. To perform a wood chop, attach one end of the band to a door or stationary object at the height of a high pulley. Wrap the other end of the band around your hands. Position yourself at a distance from the anchor point so the slack is taken out of the band. Stand with your feet shoulder-width apart and knees soft. Extend your arms up and above the shoulder closest to the anchor point. Move your arms down and across your body and toward your opposite hip as if you’re sheathing a sword. Slowly return to starting position. Perform 10 reps for two or three sets.

While the plank is one of the most effective exercises for core conditioning, the side plank with a resistance band will challenge the muscles on the sides of your torso. Lie on your right side and prop your body up with your right forearm, which should align with your shoulder and point in front of you. Stack your left leg on top of your right, keeping your legs straight. Loop the resistance band around your feet, holding the ends of the band with your left hand. Lift your body upward, so your legs, hips and torso form a straight line. Holding the plank position, raise your left leg against the band’s resistance and then slowly lower to within a few inches of your right foot. Perform 10 to 15 leg raises and then repeat the exercise on the other side.