Can’t fit in those denim jeans that once used slip on like butter? Is that trouser button getting stuck and pressing against your tummy?
Then, ladies, you need to blame this on your love handles. Clearly, there is nothing to love about them as they make you look disproportionate and bulky!
And that’s not all – a blown up core comes with health hazards and that’s why you need to tone your oblique muscles down right about now. To help you with this task, we have got you a karate move that will tame your muffin top in no time.
So, get to practicing sidekicks for that magical touch!
Why do sidekicks at all?
When you do core training, doing only crunches and planks is just not enough because, apart from your abs, there is another muscle that’s there on your side which is called oblique.
In fact, if you completely ignore this muscle group, getting those washboard abs will always be a long-lost dream.
Sidekicks work on your oblique muscle in a way that it extends and contracts in a single move. Due to this, this particular muscle happens to get toned to its maximum limit and you also tend to shed side fat within no time.
Now let’s see how you can nail this move
So you can do it in two ways – either with the help of some support like a wall or by balancing yourself. Now follow these simple steps:
1. Stand straight and put your left hand on the back of your neck while placing the right hand on the left side of your waist.
2. Now raise your left leg sideward and bend your upper body towards the left side as well.
3. Once you complete a set, do it for your other leg.
Another variation that you can try with sidekicks is while lying on the floor.
For this, lie on one side and just raise your leg upwards. However, this will only make the lower sides contract. The standing version makes sure your upper, as well as lower sides, are contracted in one go. But, to begin with, you can try your hands on this.
Beginners can do 20 repetitions and 4 sets, intermediates can do 30 repetitions and 4 sets, and for advanced-level doing 40 repetitions and 4 sets are good enough.
Here’s a tip – Don’t forget to employ your core to get the maximum contraction.
Now let science do a little talking for sidekicks and oblique muscles
Do you know if you train your oblique muscles weekly then it helps you build a better core? Plus, there are very low chances of your muscles getting injured as suggested by a study published in the Journal of Human Kinetics.
The same study also says that if you are having a hard time activating your core muscles then first you should activate your oblique muscles and then get to your core for better results.
We know taming those love handles is one the most difficult muscle groups to work on but if you want to get maximum results then try coordinating your moves with your inhalation and exhalation, suggests a study published in the Journal of Physical Therapy Science.
Inhale while lifting your leg up and exhale while dropping it down.
So, ladies, it is time to get your bikini bod and now you know how to do it. So, let’s get cracking!