Love handles can be challenging to lose, but with a combination of total-body strength training, cardio workouts, and a balanced diet, you can reduce overall body fat and keep it off.
The following exercises are designed to target your core, including the obliques, lower back, and abdominals. Strengthening these muscles will help tighten and tone this area. When paired with a nutritious diet and a slight reduction in caloric intake, these exercises can have a noticeable impact on your body composition and help you achieve a leaner waistline.
Getting rid of love handle fat can be challenging due to the unique structure of the lower back muscles, which attach to the spine and pelvis in different directions—some running vertically and others diagonally.
The most effective exercises for reducing love handles target these lower back muscles from various angles. This workout focuses on tightening and toning from all directions, creating a “cinching” effect similar to a waist trainer, which helps minimize the appearance of love handles and slims the waist.
By working these muscles together in one session, we’re able to target, tone, and engage the entire area around the love handles like a corset. Check out the video above for demonstrations of each exercise!
THE LOVE HANDLE WORKOUT
Complete 15 repetitions of each exercise. Repeat for 3 sets for a full workout targeting the core and love handle area.
Side Plank Lifts
- Lay on your side, supporting yourself on your elbow (aligned under your shoulder).
- Stack your feet, placing one on top of the other, and lift your hips off the ground.
- Hold for two seconds, then lower down gently. Repeat for 15 reps on each side.
Plank Dips
- Begin in an elbow plank position, keeping your core tight.
- Slowly rotate your torso to dip your left hip just above the floor, then return to the plank.
- Dip your right hip next to complete one rep. Alternate for 15 reps.
Heel Touches
- Lie on your back, bending your knees with feet flat on the ground.
- Raise your shoulders slightly off the floor and reach down with your right hand to touch your right heel.
- Return to center, then reach with your left hand to your left heel. Alternate for a total of 15 reps per side.
Ab Bikes
- Balance on your tailbone, leaning back to form a “V” shape with your torso and legs.
- Place your hands behind your head and bring your legs up to a 45-degree angle.
- Bring your right knee in towards your chest and twist to touch it with your left elbow. Alternate, bringing the left knee to the right elbow for a total of 15 reps on each side.
Side Crunch
- Kneel and lean to your right, placing your right palm on the ground.
- Extend your left leg out, pointing your toes. Place your left hand behind your head with your elbow pointing up.
- Raise your left leg to hip height, reaching your left arm over the leg while engaging your left side. Return and repeat for 15 reps, then switch sides.
Windshield Wipers
- Lie on your back with arms extended out to the sides, forming a “T” shape.
- Lift your feet off the floor, bending your knees at 90 degrees.
- Rotate both legs to one side, keeping your shoulders pressed to the floor.
- Bring your legs back to the center, then rotate to the other side to complete one rep. Alternate sides for 15 reps.
conclusion
By combining these targeted exercises, you’ll strengthen and tone the muscles around your love handle area, helping to reduce their appearance over time. Remember, consistency is key—pairing these moves with a balanced diet and regular cardio will maximize your results and help you achieve a slimmer waistline. Stick with it, and you’ll be on your way to a stronger core and a more sculpted midsection!
