You’ve probably seen the machine at the gym – the seated rotation machine, also called the trunk or torso rotation machine. You adjust the resistance, sit down, grab the handles and twist your body from side-to-side. Some people believe this machine helps to get rid of love handles – that unattractive layer of fat that gathers around the waistline and bulges when you put on a pair of tight pants. Is the seated rotation machine a good machine for whittling away waist fat and love handles?
Getting Rid of Love Handles
The good news is the seated rotation machine may strengthen the oblique muscles, but it does little to melt away waist fat. There’s no such thing as spot reduction, which means working the underlying muscles won’t cause fat loss in that area. The best you can hope for is some firming of the obliques and a little muscle strengthening. What’s worse is seated rotation machine can trigger back pain because of the excessive force it puts on the spine. If you have back problems, stay away from it, and even if you don’t, it’s probably not worth your time since it won’t get rid of love handles.
The Truth about Love Handles
Weight training and weight training machines alone are not going to get rid of love handles unless you work out hard enough to lose body fat. Love handles are body fat that can’t be spot-reduced away, so losing weight or liposuction is the only way to vanquish them. The best approach is to spend more time on the treadmill or bike to burn fat – or incorporate some high-intensity interval training into your workout to burn more fat. Combine this with a low calorie diet that emphasizes lean protein and low-glycemic carbs, and you have a winning formula for love handle obliteration.
Another way to burn more fat and whittle away love handles is to do cardio first thing in the morning before breakfast. When your glycogen stores are low, your body is forced to use fat for fuel. Don’t do this if you have diabetes or a history of low blood sugar levels. Combine fat-burning cardio with strength training to build a more defined body, and those love handles will slowly become less noticeable.
Get Rid of Love Handles: The Bottom Line?
The seated rotation machine isn’t going to obliterate your love handles. It’s more likely to give you back pain. Steer clear of this machine, and head for the treadmill instead.
Exercise Physiologiy. Theory and Application to Fitness and Performance. Powers and Howley. 2006.