12 Minute Workout Abs, Love Handles & Back No Equipment

In this article we are going to show you a 12-minute step-by-step workout, which will help you slim down your belly, love handles and lower back. The best part about this workout is that you don’t need any exercise equipment.

The person that’s going to show you how to perform this workout program is Melissa Bender. Melissa is a yoga instructor, cross-country runner and she is also a personal trainer. She is absolutely incredible and in great shape.

In this video, Melissa shows how to eliminate the fat around your waist or love handles. This 12-minutes step-by-step workout ride will take over your abs, love handles, and lower back – and it requires no exercise equipment. You can use a yoga mat.

Some of the exercises included  are:

Side plank reach

This exercise is great for love handles and your lower back. Lay on either side of your body, place one forearm on the ground under you and push your body up. Hold this position as long as your body can hold it. Make sure your body’s in a straight line and don’t drop your hips.

Leg lifting

Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps


Get into a press-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Suck your belly button into your spine to engage your core. Hold in this position for a few seconds, and prolong this with time, as you are more experienced.


You might have done this exercise before. It consist of you lying on the floor with your stomach toward the floor, raise your arms and legs out like superman. Many children love this pose but it’s a lot harder as you grow older. This exercise strengthens your chest, shoulders, arms, lower back and core. This is a better exercise than crunches and also help improve posture.

Dive bombers and more

Start with your hands on the floor shoulder with apart. Make sure your back is straight and your legs are straight out to for a push up position. Make sure your feet are further out then your arms. While keeping your arms straight, arch your chest up and bring your hips down almost touching the floor. Return to the starting position, keep your arms straight and now arch your back, pushing your torso up. Your chest should be in a straight line with your arms. If you are a beginner, you can perform the exercise by putting the knees on the floor and only the movement of the upper body is required.

Note:  While performing these exercises make sure to listen to every Melissa has to say as she is say it to better your body. Melissa is giving useful information of how you need to breathe during these exercises.

Just take a look at the video bellow and don’t forget to share this article with your friends and family. Thank You.

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.



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