You’ve probably heard that cortisol, also known as the stress hormone, is responsible for excess abdominal fat, but that’s only part of the story. Your body produces cortisol in response to stress – physical, mental, or emotional. This may include extremely low-calorie diets (fasting or starvation), infection, lack of quality sleep, emotional trauma, or intense exercise, as well as other stressful conditions such as job pressure, relationship trouble and financial woes.
Research has linked high cortisol levels with storage of body fat, particularly visceral belly fat. Visceral fat is packed deeper in the abdominal cavity and around the internal organs, whereas regular fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes. Therefore, the key to avoid storing excess fat around your middle is controlling your cortisol response, or in other words leading a stress free life.
But then that’s not all you can do, though it’s of paramount importance. In my attempt to get rid of abdominal fat, there was nothing I didn’t try. I tried situps, cardio, and a horde of other exercises but nothing seems to be able to get rid of that stubborn belly fat on my sides. Commonly called ‘love handles,’ that fat around your torso is also a key indicator of poor overall health besides making you want to hide in oversized T-shirts. It might be time to change up your gym routine or start a new one if your love handles don’t show any signs of disappearing with the workout you are currently doing.
Granted that the excess fat sitting on the sides of the torso might seem tough to lose but that’s no reason to lose heart. There are some workouts that are really effective in getting rid of the love handles because these exercises are designed to target both the rectus abdominals and the transverse abdominals, which is what you need to focus on if you want to shape up in that zone.
This week, I have compiled a short list (along with explanations) of some of the exercises that you can do at home to rid yourself of that annoying muffin top. It just takes about 15 to 20 minutes and the results are so worth it. A general rule to keep in mind: Any move where you’re reaching to the side works your obliques. But incorporating ones that also hit your upper and lower abs will more effectively sculpt and slim your entire middle section.
Oblique press and reach
Kneel on your left knee with your right foot out in front of you, foot flat on the floor. Keep the abdominal muscles tight, back straight, and tailbone tucked. Hold a weight in your right hand, arm extended out to the right and bent at a 90 degree angle with your fist in the air. Then, reach up, extending your arm straight into the air while bending your body down to the left side and touching your left fingertips to the ground. Next, use your oblique muscle pull your torso back to starting position. Do three sets of 12-15 on each side.
Plank up-downs
Get into plank position, with arms out straight directly beneath your shoulders, squeezing your butt and pulling your abs tight into your spine. Then, starting with one arm, lower down onto your forearm, then follow with the next arm. Move back up, one arm at a time, to the fully extended plank. Make sure to avoid rocking your hips and keep the core tight the entire time. This also works to strengthen your upper body as this entire part moves as well and helps to support the plank position. Do eight on each side, or shoot for 30-45 seconds.
Nothing lovely about love (handles)
Around the world obliques
Stand with your legs wider than shoulder-width apart, toes turned out just a little bit, tailbone tucked. With a very light weight in your hands (5 pounds at most or you can even hold a pillow. This is just to keep anchored so you don’t feel the move in your lower back) extend arms up straight above your head as far as you can. You should feel a good stretch. Then, bend from the hips and reach your body as far as you can to the right, hips and shoulders square forward. At the last second when you can’t reach any more, rotate toward the floor. Twist your body back to face front, exhale and pull back up to center.
Make sure to keep your knees soft. Do eight slow and controlled reps in each direction, alternating sides.
Bicycle crunches
Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground. Do this for 30 to 45 seconds.
These exercises should be combined together for the best results. I do a set and then repeat on alternate days. Start slow and gradually build up till you can repeat the entire set. At any point of time, these exercises should not leave your out of breath but they shouldn’t feel too easy either.
Disclaimer: I’m not a fitness expert. I’m just someone who has worked hard to lose weight. I have consulted a dietician friend to find out what works for me, and suggest you do the same. I’m only sharing my weight loss experience through The Week and trying to motivate you all to adopt a healthy lifestyle. It’s always best to get an experts advice before beginning a diet and workout plan. Stop exercising if you experience pain during the workout. Also never reduce your calorie intake to less than 1000.
If you have any queries regarding my weight loss journey, write to me at sharmaditi374@gmail.com.
