take the quiz today

Best Workout for Love Handles (+ Free Video)

Congrats! You found one of the absolute best workouts for love handles. 😄

Are you tired of stubborn love handles that just won’t go away despite trying countless diets and exercises?

You don’t feel confident in your skin, and it seems like no matter how hard you try to get rid of them, they stick around, leaving you feeling frustrated and defeated.

It can be frustrating when you don’t see results from your workouts, especially when your love handles are the focus area.

And let’s face it, love handles can make you feel self-conscious and unconfident.

But what if there was a solution that could help you finally get rid of them?

But there’s good news!

Koboko Fitness love handles workouts are specifically designed to target those tricky areas that most workouts miss.

All exercises are standing-only, so you never have to worry about uncomfortable floor exercises.

When combined with my belly fat workouts, it can help you sculpt a stronger, tighter midsection.

take the quiz today

It’s time to get the ultimate strong and confident body you’ve always dreamed of and truly deserve.

See, those love handles don’t stand a chance.

Time to say hello to a confident you!

Best Workout for Love Handles: Who this Workout is For

This love handles workout is specifically designed to help reduce excess fat around the waist.

While this workout is beneficial for women of all fitness levels, it is particularly helpful for those looking to tone and sculpt their midsection.

It is also a wonderful complement to belly fat workouts.

Best Workout for Love Handles: How this Workout Works

This love handles workout works by burning calories in the quickest and easiest way possible.

This is achieved through a combination of exercises specially selected by a Certified Personal Trainer, intense focus on standing only exercises (you never need to get on the floor), and strengthening the deep core and oblique muscles that pull in, tighten and tone the waist.

When combined with a responsible approach to eating, this love handles workout is highly effective for burning fat to reveal a smoother, more toned waistline.

Exercises in this Workout for Love Handles

Best Workout for Love Handles Exercise 1: v crunches

v crunches exercise demo

Want to avoid doing v crunches incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do v crunches correctly.

  • Focus on engaging and activating your lower abs, upper abs, and deep core muscles as you perform the movement.
  • This can be achieved by consciously pulling your belly button towards your spine during the contraction.
  • Avoid bending your knees in order to go down.
  • Pay close attention to your balance during the exercise. Distribute your weight evenly between both feet to maintain stability.
  • Don’t twist yourself completely in one direction, make sure that you turn halfway through each side.
  • It’s important to rely on muscle control and avoid using momentum to perform the V crunches.

Best Workout for Love Handles Exercise 2: knee catches with low impact modification

knee catches with low impact modification exercise demo

Want to avoid doing knee catches with low impact modification incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do knee catches with low impact modification correctly.

  • Make sure you balance properly on your feet; avoiding standing flat-footed
  • Keep your arms at around waist level
  • Keep your feet shoulder-width apart when doing knee catches
  • Maintain a straight back and keep your eyes facing forward Relax your neck and shoulders as much as possible there is no need to hold any tension in these areas as you move your legs As you lift each knee, be sure to shift your weight to balance your body properly

Best Workout for Love Handles Exercise 3: frankenstein walk

frankenstein walk exercise demo

Want to avoid doing frankenstein walk incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do frankenstein walk correctly.

  • Focus on taking slow, deliberate steps, lifting your legs straight out in front of you like Frankenstein’s monster 😄
  • Keep your movements controlled and avoid swinging your legs or letting them flop down. Aim for a smooth and purposeful motion.
  • Maintain a relaxed but engaged upper body. Avoid hunching your shoulders or tensing your neck.
  • Breathe steadily as you walk, inhaling deeply and exhaling fully to maintain a sense of calm and control.
  • Lift your legs as high as your flexibility allows without compromising your balance or form. Don’t force the range of motion; gradually increase it as your flexibility improves over time

Best Workout for Love Handles Exercise 4: half burpees

half burpees exercise demo

Want to avoid doing half burpees incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do half burpees correctly.

  • Start with a slower pace to begin with as you do the half burpee
  • Only increase the pace you move your feet back and forth when you feel comfortable
  • Breathing is essential – make sure to keep breathing all through (don’t hold your breath)
  • Always keep your legs hip-width apart to avoid putting too much pressure on any one leg
  • Engage your glute muscles as you stand up
  • Go for just a small hop no big jumping movements are needed for this exercise

Best Workout for Love Handles Exercise 5: compound quadrants

compound quadrants exercise demo

Want to avoid doing compound quadrants incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do compound quadrants correctly.

  • This is a more advanced movement, so be patient with yourself as you learn the exercise 😃
  • You’re going to do the knee to elbow portion 4 times (two per knee). Then you’ll do the portion where you’re popping your legs to the side 4 times (2 per side). Then repeat. It’s super easy once you get the hang of it.
  • As you perform each quadrant, focus on engaging your core and maintaining a fluid and controlled movement.
  • Keep your gaze forward and maintain good posture throughout the exercise, avoiding any excessive rounding or arching of your back.
  • Breathe steadily throughout the exercise, inhaling deeply and exhaling fully to maintain a sense of calm and control.
  • Start with smaller movements and gradually increase your range of motion as you become more comfortable and flexible.

3 Best Workout for Love Handles Tips & Advice

Try Mindful Eating

Practicing mindful eating can help reduce love handles.

Eating mindfully just means eating slowly and with intention.

This was (still is) a hard one for me personally but I try my best each meal.

In the beginning of my mindful eating journey, I actually had to set a timer to force myself to chew more. 😅

Some people recommend chewing each bite 30 times before swallowing.

It’s definitely a worthy goal to aspire to when eating more mindfully.

By eating mindfully, it is easier to pay attention to hunger and fullness cues. It also helps us to pay attention to the emotions driving us to eat particular foods.

This way, we make conscious choices about the food we eat. Instead of automatic, subconscious ones.

Do 30 Minutes of Structured Exercise

Do your best to get in at least 30 minutes of structured exercise everyday (except your rest days).

This can be anything from belly fat workouts to love handles workouts.

The main thing is to have a dedicated 30 minutes to structured exercise.

In addition to this, if you have time, incorporate other forms of movement into your day like walking, stretching, cycling or swimming.

Although any movement is better than no movement at all, 30 minutes of dedicated time for a structured workout is the gold standard for maintaining consistency.

And consistency is the King, Queen, Bishop, and Jury when it comes to losing love handles (or any kind of fat).

We have to stay consistent with our workouts to see results.

Skip These Types of Carbs

Refined carbohydrates include white bread, white pasta, hard candy, gas station food, grocery store donuts, and more.

These foods contribute to weight gain and storage of fat as love handles.

Instead, of these foods, it’s best to choose whole grains such as brown rice, quinoa, and whole wheat bread.

These whole grain foods provide more fiber, nutrients, and support the body in losing love handles.

Best Workout for Love Handles Frequently Asked Questions (FAQ)

Are there any specific diet tips or nutritional recommendations that can help in getting rid of love handles?

Yes, there are specific diet tips and nutritional recommendations that can help in getting rid of love handles.

Love handles, also known as excess fat around the waistline, can be stubborn to get rid of, but with the right diet and nutrition, it is possible to reduce their appearance.

1. Correct Nutrition Goals

The first thing to look at is your nutrition goals.

Why?

Because the way to eat to lose love handles is totally different from the way to eat to grow a booty.

I see WAY too many women trying to lose love handles and GROW a booty at the same time.

Let’s not do that this year 😊

This year, let’s eat according to our goals.

The next tip follows from here.

2. Calorie Deficit Goal

To lose love handles, the correct nutrition goal is to create a calorie deficit.

A calorie deficit means consuming fewer calories than your body needs to maintain its current weight.

The amount of this deficit (200 calories? 300? 500?) is totally and completely up to you.

To achieve a calorie deficit, you can reduce portion sizes, choose unprocessed foods, and avoid drinking calories (soda, lemonade, etc.)

📝 Please don’t assume that a bigger calorie deficit is automatically better.

Some people make progress faster by following a more conservative deficit goal.

Experiment with different goals and follow the deficit that works for you!

I’m a moderate deficit girlie myself. I can’t do the whole huge calorie deficit thing. I like food too much for that 😂

3. Stay hydrated

Drinking enough water is essential for overall health and keeping love handles away.

Water helps in digestion, keeps you feeling full, aids in the removal of waste from the body, and boosts post-exercise recovery.

Most adults should aim to drink at least 8 cups (64 ounces) of water per day.

You can even boost the effectiveness of your water intake by adding electrolytes.

What are the health risks of having love handles?

Some of the risks that love handles can pose to good health are the risk of developing diabetes, heart disease, high blood pressure and more.

These diseases not only limit enjoyment of life, but they also pose a significant financial burden due to the cost of prescription, treatment and testing.

How can I get rid of love handles without surgery?

The best way to get rid of love handles without going through surgery is to make permanent changes to how you eat, exercise, sleep and stress.

For example, if you’re a person that eats the standard American breakfast of croissants, doughnuts and coffee, you might choose to make a permanent change to eating something like salmon, bok choy and fresh bananas for breakfast.

Yes, I recognize that the permanent change option is not as appealing as the normal standard, but this is just the reality of what it means to have a sexy, gorgeous human body.

Another example is if you’re a person that tends to sleep six hours a night – 📝sidebar. I used to do this, so there is no judgment here…You might choose to make a permanent change to sleeping an extra 2 hours every night so that you’re getting your full 8 hours of sleep.

I recognize that this is very challenging to do in our fast-paced lifestyle, but again, this is just one of the joys of being a human being.

The key is to remember that it has to be a permanent change that you can see yourself doing for the rest of your life.

Avoid temporary quick fixes – they can do serious damage to your health and self-esteem.

Are love handles just body fat?

Yes, love handles are indeed just body fat with a twist.

The primary difference between love handles and regular body fat is the specific location of love handles fat.

Love handles are pockets of excess fat that are deposited underneath the skin.

They are visible as roles on the sides of the waist in both men and women.

The twist is that love handles are also influenced by genetics, hormonal changes, and lifestyle choices.

A fun thing to know about love handles is that they actually serve a function.

Love handles help with insulation (so you don’t get cold as easily). They help protect internal organs and they also serve as energy storage.

The lifestyle factors that can encourage love handles are excess consumtion of simple sugars (things like cookies, donuts, and ice-cream), insufficient sleep, not enough exercise, or a combination of all of these.

What are love handles?

Love handles, also known as muffin tops, are excess pockets of fat that sit right at the sides of the waist.

They are called love handles because when a loved one puts their hand around the waist, they can usually feel the fat deposit rolls on the waist.

It surprises me that we have turned a loving gesture (a loved one holding our waist) into a source of insecurity (omg! they can feel the fat rolls there).

But I’m not here to judge. I’m only here to help.

Love handles are extra frustrating for people that want a more toned and sculpted midsection.

Those that want an hourglass figure.

And anyone that is worried about their loved ones feeling bumps or rolls while holding their waist.

Love handles can be stubborn and difficult to get rid of.

But it is actually very possible to get rid of love handles completely.

Workout Options (Best Workout for Love Handles)

There are two workout options for best workout for love handles in this post.

Regardless of the option you choose, please be sure to do a thorough warm up and cool down.

Here’s a good multi-purpose warm up that most people can easily do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

For your cool down, I recommend doing your favorite gentle streches for at least 5 minutes.

Best Workout for Love Handles Workout Video (Option 1):

Do you want to try a follow along love handles workout?

Simply press play on the video below.

It’s only 10 minutes long. You’ll be done before you know it!

Workout Video: Intense Flat Stomach + Love Handles Workout \\ Home Workout

Best Workout for Love Handles (Option 2):

Do you want to try a self-paced best workout for love handles workout?

I have you covered.

Follow the workout outline below.

Best Workout for Love Handles: Workout Outline

⏩⏩ swipe right to see the next move

  • Best Workout for Love Handles-v crunches exercise
  • Best Workout for Love Handles-knee catches with low impact modification exercise
  • Best Workout for Love Handles-frankenstein walk exercise
  • Best Workout for Love Handles-half burpees exercise
  • Best Workout for Love Handles-compound quadrants exercise
 
Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Workout Instructions (1/2)

Do each exercise for 30 seconds. Take a 10 second break between each exercise.

  1. v crunches
  2. knee catches with low impact modification
  3. frankenstein walk
  4. half burpees
  5. compound quadrants

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

  1. compound quadrants
  2. half burpees
  3. frankenstein walk
  4. knee catches with low impact modification
  5. v crunches

Once you complete this second round, congratulations! Your best workout for love handles workout is complete!

Want another workout? Try this love handles workout.

A few things to note:

  • Whenever there are 2 exercises shown side by side, one is a lower impact modification. Always go with the lower impact version if you are a beginner or have not exercised in a long time.
  • If I show an exercise that you do one leg (or arm) at a time, do the leg (or arm) shown for 15 seconds. Then do your other leg (or arm) for the remaining 15 seconds.

It’s easier for me to show you how to do it with just one arm or leg in this post. But if you’re doing my full-length follow along Premium workout videos, I always show both sides of every exercise.

Would You Like to Save Time?

Try this Premium Workout

Best Workout for Love Handles exercise

Gentle Reminder: You are just as worthy as everybody else

Best Workout for Love Handles Pin 1 Nov 01 2023

Best Workout for Love Handles – Printable

Best Workout for Love Handles Pin 2  Nov 01 2023

Do you know what is blocking your weightloss?

As a Personal Trainer for almost 10 years, I can tell you with 100% accuracy.
Take this instant quiz and find out