Transform Your Waistline With 13 Effective Love Handle Exercises (& Lifestyle Tips)

We’ve all been there – staring dejectedly at our reflection in the bathroom mirror and wishing those stubborn love handles would disappear.

Alas, spot reduction is a myth; simply wishing they were gone won’t make it so.

But fear not – with the right exercises targeted at those pesky sides, you can start chiseling away at those extra layers and unveil a sleeker midsection beneath.

In this post, we’ll share our 5 favorite love handle exercises that will work wonders.

These moves directly target the obliques to weaken that outer layer and reveal the sculpted physique hiding underneath:

Best Exercises To Lose Love Handles

Listed below are the best workouts to lose love handles at home:

1.     Russian Twists

Russian twists are effective for targeting the obliques and the muscles along the sides of the torso. This exercise engages the entire core, helping to strengthen and tone the muscles around the waist.

By incorporating a twisting motion, Russian twists specifically target the love handle area, making it an excellent exercise to get rid of love handles.

Related: Best exercises for apple shaped body type

Starting Position:

• Sit on the floor with your knees bent and your feet flat.
• Lean back at a 45-degree angle while keeping your back straight.
• Lift your feet off the ground if you can for an added challenge.

Movement:

• Clasp your hands together in front of you or hold a weight for resistance.
• Twist your torso to the right, bringing your hands or the weight to touch the floor beside you.
• Return to the center and then twist to the left.
• Each twist to both sides completes one repetition.

2.     Oblique Crunches

Oblique crunches focus on the oblique muscles, which play a key role in defining the waistline and reducing love handles.

By lifting the shoulders and bringing the elbows toward the opposite knee, this exercise engages the side muscles while promoting a full range of motion.

Oblique crunches not only aid in toning the waist but also contribute to overall core strength and stability.

Starting Position:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands behind your head or cross them over your chest.

Movement:

• Lift your head and shoulders off the ground.
• Bring your right elbow toward your left knee while straightening your right leg.
• Return to the center and switch, bringing your left elbow toward your right knee.
• Continue alternating sides in a controlled, twisting motion.

3.     Mountain Climbers

Mountain climbers are a dynamic and cardiovascular exercise for love handles that engages the entire core, including the obliques.

The rapid knee-to-chest movement targets the lower abdominal region and helps in burning calories, contributing to overall fat loss.

The intensity of mountain climbers elevates the heart rate, making it an efficient exercise for shedding excess weight around the waistline.

Starting Position:

• Begin in a plank position with your wrists aligned under your shoulders.

Movement:

• Engage your core and bring your right knee toward your chest.
• Quickly switch and bring your left knee toward your chest as you extend the right leg back.
• Continue alternating the movement in a running-like motion.
• Maintain a straight line from head to heels throughout the exercise.

4.     Woodchoppers

Woodchoppers are a compound exercise that involves both the upper and lower body, emphasizing the obliques and core muscles.

This movement mimics chopping wood and requires a twisting motion, effectively targeting the love handles.

The engagement of multiple muscle groups not only aids in reducing excess fat but also enhances overall functional strength and coordination.

Starting Position:

• Stand with your feet shoulder-width apart, holding a weight or medicine ball with both hands.

Movement:

• Twist your torso to the right, raising the weight diagonally across your body.
• Pivot on your left foot as you twist.
• Bring the weight down and across to the outside of your left knee.
• Engage your core and use controlled movements.
• Repeat on the other side.

5.     Side Plank

Side planks are a static exercise to lose love handles, and they target the entire core, with a particular emphasis on the obliques.

By lifting the hips and maintaining a side-lying position, this exercise activates the muscles along the sides of the torso, contributing to a slimmer waistline.

The isometric nature of side planks helps build endurance in the obliques, promoting both strength and toning for a more sculpted appearance.

Starting Position:

• Lie on your side with your elbow directly beneath your shoulder.
• Stack your feet on top of each other.

Movement:

• Lift your hips and knees off the ground, creating a straight line from head to heels.
• Engage your core and hold the position.
• Focus on keeping your body in a straight line without letting your hips sag.
• Repeat on the other side.

6.     Sledgehammer Overhead Strike

Image Source

The sledgehammer overhead strike effectively targets love handles as it engages the obliques, shoulders, and arms, promoting fat loss and muscle toning in the torso area.

Its dynamic nature also contributes to calorie burning and overall body conditioning.

Starting Position:

• Stand with your feet shoulder-width apart, knees slightly bent.
• Hold the sledgehammer with both hands at the base of the handle, palms facing each other.
• Keep your core engaged and maintain a neutral spine throughout the exercise.

Movement:

• Lift the sledgehammer overhead, extending your arms fully.
• Engage your core and exhale as you forcefully swing the sledgehammer down towards one side of your body, aiming to strike an imaginary tire or target.
• Keep your arms straight and use the momentum to rotate your torso.
• Allow your hips to pivot naturally as you strike.
• Return to the starting position with control.
• Repeat the movement on the opposite side.
• Continue alternating sides for the desired number of repetitions.

Best Workouts & Exercises To Lose Love Handles At Home

Don’t you know how to get rid of love handles with exercises and workouts?

Here are a couple of them:

7.     Battle Rope Wave

Image Source

Battle rope waves offer a powerful cardio workout that burns calories and engages the core muscles, including the obliques, aiding in love handle reduction.

The rapid arm movements required to create battle rope waves effectively target the waistline, contributing to a slimmer appearance.

Starting Position:

• Stand with your feet shoulder-width apart, knees slightly bent.
• Hold one end of the battle rope in each hand, palms facing inward.
• Keep your core engaged and maintain a straight back throughout the exercise.

Movement:

• Begin by lifting both arms simultaneously, creating waves in the battle rope.
• Generate power from your shoulders and core, moving your arms up and down in an alternating fashion.
• Focus on creating consistent waves with the rope, maintaining a steady rhythm.
• Keep your core tight to stabilize your body and maximize the effectiveness of the exercise.
• Continue for the desired duration or number of repetitions.

8.     Box Jump

Image Source

Box jumps are an excellent plyometric exercise for losing love handles as they engage multiple lower body muscles while also activating the core for stability.

The explosive nature of the movement helps increase metabolic rate and promote fat burning, particularly in the abdominal region, leading to a more defined waistline.

Starting Position:

• Stand facing a sturdy box or platform of an appropriate height for your fitness level.
• Position your feet shoulder-width apart, with your toes pointing forward.
• Keep your arms relaxed by your sides.

Movement:

• Bend your knees and hinge at the hips, lowering into a quarter squat position.
• Explosively extend your hips, knees, and ankles, jumping onto the box.
• Land softly with both feet flat on the box, ensuring full foot contact.
• Keep your core engaged and your chest up as you land.
• Stand tall on top of the box, fully extending your hips.
• Step or jump back down to the starting position.

9.     Kneeling Vacuum

Image Source

The kneeling vacuum exercise specifically targets the transverse abdominis, the deepest layer of abdominal muscles, aiding in love handle reduction by tightening and toning the waistline.

Its isometric nature helps build core stability, promoting better posture and a more sculpted midsection.

Starting Position:

• Kneel on the floor with your knees hip-width apart.
• Keep your spine neutral and your shoulders relaxed.
• Place your hands on your hips or by your sides.

Movement:

• Exhale fully to empty your lungs.
• Inhale deeply through your nose, expanding your chest and diaphragm.
• As you inhale, simultaneously pull your navel towards your spine, engaging your transverse abdominis.
• Hold the contraction for 10-20 seconds, focusing on maintaining tension in your core.
• Exhale slowly as you release the contraction.

10.  Abdominal Scissors

Image Source

Abdominal scissors are beneficial for love handle removal as they engage both the rectus abdominis and oblique muscles, promoting muscle definition and toning in the waistline area.

The twisting motion involved in the exercise targets the obliques, helping to trim excess fat.

Starting Position:

• Lie on your back with your legs extended and arms by your sides.
• Keep your lower back pressed into the floor and engage your core muscles.

Movement:

• Lift both legs off the ground a few inches, keeping them straight.
• Simultaneously lift your head, neck, and shoulders off the ground, reaching your hands towards your feet.
• Begin scissoring your legs, crossing one over the other in a controlled motion.
• As you scissor your legs, twist your torso slightly to bring the opposite elbow towards the top leg.
• Alternate crossing your legs and twisting your torso for the desired number of repetitions.
• Keep your movements slow and controlled, focusing on engaging your core throughout the exercise.

11. Oblique V-Ups

Image Source

Oblique V-ups target the oblique muscles on the sides of your abdomen, helping to tone and strengthen them.

Lifting both legs and torso towards each other in a “V” shape effectively engages the love handle area, promoting fat loss and improving muscle definition.

Starting Position:

• Lie on your side with your legs extended and stacked on top of each other.

Movement:

• Place your bottom arm on the ground for support, and extend your top arm overhead.
• Engage your core muscles to lift both legs off the ground while simultaneously reaching your top arm towards your feet.
• Aim to create a “V” shape with your body by lifting your legs and torso as high as you can towards each other.

12. Side-To-Side Bends

Image Source

Side-to-side bends focus on stretching and strengthening the oblique muscles while also engaging the entire core.

This exercise helps to reduce love handles by toning the muscles around the waistline and improving flexibility.

The lateral bending motion targets the sides of the abdomen, aiding in excess fat reduction in the love handle area.

Starting Position:

• Stand with your feet shoulder-width apart and your arms relaxed at your sides.

Movement:

• Engage your core muscles to stabilize your torso.
• Slowly bend to one side at the waist, keeping your back straight and your shoulders facing forward.
• Lower your hand towards the side of your knee or shin, feeling a stretch along the opposite side of your torso.
• Hold the stretched position for a moment, then return to the starting position.

13. Seated Trunk Rotations

Seated trunk rotations work the oblique muscles through rotational movements, helping to trim love handles and improve core strength.

Rotating the torso from side to side while seated engages the muscles responsible for stabilizing and twisting the torso, contributing to a slimmer waistline and reduced love handles.

Regular practice of this love handle exercise can lead to increased muscle definition and improved overall body composition.

Starting Position:

• Sit on the floor with your knees bent and your feet flat on the ground.

Movement:

• Lean back slightly, engaging your core muscles to stabilize your torso.
• Clasp your hands together in front of your chest, or hold a weight or medicine ball for added resistance.
• Keeping your hips facing forward, rotate your torso to one side as far as comfortable.
• Hold the rotated position for a moment, feeling the stretch through your oblique muscles.
• Slowly rotate back to the center, then repeat the movement to the opposite side.

Simple Ways To Lose Love Handle Fat (Lifestyle Tips):

Listed below are the best ways to lose love handles fast:

·      Cut Out Added Sugar

Eliminating added sugars from your diet can significantly reduce calorie intake and help prevent weight gain around the midsection.

Opt for natural sweeteners like fruit or use minimal amounts of honey or maple syrup when needed.

·      Get Moving

Incorporate physical activity into your daily routine to burn calories and promote overall health.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week, whether it’s walking, jogging, dancing, or cycling to lose love handle fat.

·      Say No To Stress

Chronic stress can lead to weight gain, particularly in the abdominal area, due to increased cortisol levels.

Practice stress-relief techniques such as meditation, deep breathing exercises, or engaging in hobbies to promote relaxation and reduce stress.

·      Adequate Sleep

Prioritize getting 7-9 hours of quality sleep each night to support healthy metabolism and hormone regulation.

Lack of sleep can disrupt hunger hormones, leading to increased appetite and cravings for unhealthy foods.

·      Up Your Cardio

Increase the intensity and duration of your cardiovascular workouts to lose stubborn belly fat.

Activities like running, swimming, or high-intensity interval training (HIIT) can be particularly effective for slimming down love handles.

·      Stay Hydrated

Drink plenty of water throughout the day to stay hydrated and promote satiety.

Sometimes thirst can be mistaken for hunger, leading to unnecessary calorie consumption. Aim for at least 8 glasses of water daily, and more if you’re active or in hot weather.

·      Say Yes To Mindful Eating

Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savoring each bite.

Avoid distractions like TV or smartphones during meals, which can lead to overeating. Choose nutrient-dense, whole foods that nourish your body and support your weight loss goals.

Over To You

All in all, having strong and good-looking love handles is a combination of performing the right exercises, dieting, and maintaining an overall healthy lifestyle.

Hopefully with these love handles exercises that you have learned about today, you are more confident to kick off your journey towards achieving your ideal shape and size just in time for summer.

Share this article with anyone who may need some help getting rid of their love handles and begin reaching your goals today.

FAQs

How can I lose my love handles fast?

Combine high-intensity interval training (HIIT) to shed love handles quickly with targeted exercises like side planks and Russian twists. Maintain a balanced diet rich in lean proteins, fruits, and vegetables to support fat loss.

What type of exercise is best for love handles?

Opt for exercises that engage the oblique muscles, such as side planks, bicycle crunches, and Russian twists. Incorporate high-intensity interval training (HIIT) workouts like burpees and mountain climbers for overall fat loss.

Does plank reduce love handles?

Yes, planks help reduce love handles by engaging core muscles, including the obliques. Although planks alone may not directly target love handles, incorporating them into a routine alongside other oblique-targeting exercises and cardio can aid in fat loss.