Your Love Handles and Make Your Butt LOOK Bigger FAST!
By Nick Nilsson
Author of "Gluteus to the Maximus" and
"The Best Abdominal Exercises You've Never Heard Of"
"love handle" area on your sides is one of THE
biggest targets for tightening up. While this exercise WON'T
directly burn the fat off, it WILL tighten the muscles UNDERNEATH
the fat so that you achieve the more streamlined waist you're
looking for! And here's the thing...a smaller waist will
make your glutes LOOK bigger instantly!
handles" are the areas just above your hips on
your sides. But I don't know many people who truly
love theirs, which is why one of THE most common training
goals around is getting rid of those things!
But here's the
problem...sometimes, even fat loss doesn't always cut it
when it comes to reducing the love handle area! Sure, you
can peel off a lot of the fat, but even LEAN people sometimes
find that this area STILL pokes out more than it should
for the amount of bodyfat they carry.
It can be a VERY
frustrating thing, knowing that you're doing all you can
to lose fat and your love handles are still there.
But there IS
hope (and it's NOT surgery)! I've got an exercise for you
that will help to tighten up the muscles (the obliques)
that lie directly UNDERNEATH the love handle area.
While this won't
burn any of the fat that sits there (NO ab exercises will
do THAT), it WILL help reduce the appearance and bulge of
the area, giving you the more streamlined waist you want.
here's the important thing...when you tighten up your waist,
it AUTOMATICALLY makes your butt look bigger by comparison!
So what is this magical
exercise? I call it the "Trunk Twist With a Twist."
On the surface,
this exercise looks a lot like the regular broomstick twist
you see people doing to warm up sometimes. Here's the difference...instead
of just mindlessly rotating your torso from side to side,
you're going to focus on SQUEEZING the obliques hard while
keeping your head LOCKED in a forward position.
technique will dramatically tighen the obliques and help
you diminish those love handles once and for all!
How To Do The Love-Handle-Reducing Trunk
The setup for
this exercise is simple! Put a bar or stick across your
shoulders with your hands over the top and arms stretched
out to the sides. Stand with your feet about a foot apart.
Now begin to
twist your upper body around to the left side.
Here is the key...while
you are twisting, keep your head facing STRAIGHT FORWARD
instead of turning your head along with your torso as you
normally would. This is extremely important! If you turn
your head, the exercise will be useless!
It's a good idea
to do this exercise in front of a mirror (if you have one
available), so you can see exactly what is going on. Look
straight at yourself in the mirror and DO NOT move your
head while you twist your torso (in fact, for a little extra
squeeze, you can try to look as much as you can the OPPOSITE
all the way around until you've turned as far as you can.
When doing this twist, I like to try to tilt the bar down
a bit towards the side I'm twisting to. This helps to increase
the activation of the obliques by bending the torso over
to the side a bit.
At the height
of the twist, squeeze the oblique area (right where your
love handles are), contracting it AS HARD AS YOU POSSIBLY
CAN and holding it for 3 to 5 seconds. This is the "money"
part of the exercise. The actual twist only serves to get
you into that position!
When you've squeezed
everything out of the left side, rotate around to the right
side and do the same thing.
Here's a video
of the exercise in action, so can see exactly what it looks
Common Errors For the
Love-Handle-Reducing Trunk Twist Exercise:
1. Going too
It is important
to slow this exercise down and get a good squeeze on every
single turn. If you simply bounce from one stretch to the
other, you'll get nothing out of this exercise. The only
good part is the contraction.
2. Not squeezing
the obliques hard
As in #1, if
you don't squeeze, you won't get results. Going through
the motions won't do a thing for you.
your head turn with your torso
If you turn your
head along with your torso, the effect of the exercise will
be greatly reduced. If you find that you have a hard time
keeping your head forward, try turning it the other way
as you turn your torso. This will help to put the squeeze
on your sides.
Performing The Love-Handle-Reducing Trunk Twist Exercise:
To help increase
the squeeze on the obliques, as you twist to one side, come
up on your toes to raise your knee up towards your opposing
hand as it comes around, e.g. if you're twisting to the
left, raise your left knee to try and meet your right hand.
This increases the contraction on the obliques by helping
to shorten the muscle from the other end (below), basically
the opposing action to tilting the bar down that I mentioned
in and out
Hold the contraction
for a few seconds and breathe in and out, squeezing out
all the air you can on each exhalation. This will help get
an even tighter contraction in the area.
3. Pull with
one hand, push with the other
As you do the
twist, push with the far hand and pull with the other for
a greater contraction. For example, if you're twisting to
the left, pull on the bar with your left hand and push it
forward with your right.
4. Suck in
As you come towards
the full turn, suck in your gut. This places an even greater
contraction on the oblique muscle, tightening it up even
requires some practice to really get the maximum squeeze
out of the muscles, but once you know how to do it, you'll
love it! To get the best results
out of this exercise, perform it at the end of every single
workout you do.
You can even do this exercise every day at home as well,
even on non-training days. Do just one or two sets of between
15 and 30 reps.
This is not a
power or resistance-based exercise. It's all about the squeeze
and the contraction, which is why we're doing the higher
I hope you enjoyed
this exercise!! This one will have your obliques tighetened
up in no time flat so you can get your glutes looking BIGGER
in no time.
When you combine
this type of targeted abdominal training with good nutrition
(to lose the extra fat, of course!) and the training from
"Gluteus to the Maximus", you'll have a rear end
that will turn heads when you're walking down the street.
Author of "The Best Abdominal Exercises You've Never
Heard Of" and "Gluteus to the Maximus"