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Exercise to Lose Love Handles (+ Free Video)

Ready to see some exercises to lose love handles?

You’ve been struggling to get rid of those stubborn love handles.

You’ve tried countless workouts, but they either require awkward floor exercises or simply don’t target the right muscles.

It feels like no matter what you do, you’re stuck with love handles that make you feel less than your best.

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?

This game-changing love handles workout routine is specially designed to target your love handles.

What’s unique about this workout?

No more uncomfortable floor exercises!

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No joke!

All the exercises are standing only, aimed at making your workout routine as comfortable and easy as possible.

These stand-up exercises focus on engaging your oblique muscles, making them stronger, tighter, and more cinched in.

Combine them with Koboko Fitness belly fat workouts, and you’re on your way to achieving the dream body you’ve always wanted and totally deserve.

Exercise to Lose Love Handles: Who this Workout is For

This love handles workout is great for any woman that wants to reduce excess fat around the waist.

And also tone and slim the midsection area.

This area is also referred to as a muffin top sometimes.

Though not my favorite description for the beauty that is the human body, I’m here to help as best I can.

A potent combination is this love handles workout and this belly fat workout.

Exercise to Lose 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

Exercise to Lose Love Handles Exercise 1: oblique twist

oblique twist exercise demo

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

Quick tips to do oblique twist correctly.

  • Let your hands move freely as you do oblique twists
  • As you twist your torso, focus on rotating from your waist rather than just moving your arms or shoulders.
  • Exhale as you twist, imagining that you are wringing out a towel with your abdominal muscles.
  • Keep your hips square and facing forward to prevent your knees from collapsing inward
  • Maintain a steady and controlled pace throughout the exercise, avoiding any jerky or abrupt movements

Exercise to Lose Love Handles Exercise 2: touch jacks with low impact option

touch jacks with low impact option exercise demo

Want to avoid doing touch jacks with low impact option incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. It’s free for 14 days.

Quick tips to do touch jacks with low impact option correctly.

  • Do the low impact option if you prefer
  • Start with moving just your legs once you have that down, add in your arms
  • Use your core to support your body
  • Keep your shoulders down and pulled back
  • Keep your back straight
  • Start with a moderate pace
  • Use a light touch
  • Breathe in and out deeply (or as best you can)

Exercise to Lose Love Handles Exercise 3: compass

compass exercise demo

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

Quick tips to do compass correctly.

  • Engage your core when you bend to the side – this activates the oblique muscles in the love handles / waist area. Doing this exercise will not make them bigger. Instead, it will make them tighter, more cinched in, and stronger – which is what we want
  • Keep your feet firmly planted on the floor to support your movements and provide a stable base.
  • Experiment with different tempos and directions of rotation to challenge your coordination and body awareness.
  • Focus on maintaining a steady rhythm throughout the exercise, as if you are moving to the beat of your own internal compass.
  • Play with the depth of your rotations, exploring a larger range of motion as you become more comfortable and confident.
  • Extend your hands fully each time you reach out

Exercise to Lose Love Handles Exercise 4: jump rope

jump rope exercise demo

Want to avoid doing jump rope 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 jump rope correctly.

  • Keep your feet together, and your knees slightly bent throughout your jump rope exercise
  • Keep your elbows close to your body and use a small, circular motion to help generate momentum
  • Don’t jump too high off the ground. Instead, focus on making quick, low jumps
  • Focus on landing softly on the balls of your feet with each jump to reduce the impact on your joints
  • Look straight ahead as you jump. You can focus on a spot in front of you to help maintain balance and stability

Exercise to Lose Love Handles Exercise 5: t knee ups

t knee ups exercise demo

Want to avoid doing t knee ups incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. It’s free for 14 days.

Quick tips to do t knee ups correctly.

  • You’re going to lean to each side for a count of 4 then raise one knee to your chest
  • Then lean to each side for another count of 4, then raise the other knee to your chest. Super easy I promise 😃
  • Keep your arms parallel to the floor throughout the movement
  • Aim to bring your knee as high up as you can while maintaining your proper form and balance.
  • Maintain a relaxed upper body, avoiding tension in your neck, shoulders, and arms.

3 Exercise to Lose 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.

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.

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.

Exercise to Lose Love Handles Frequently Asked Questions (FAQ)

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.

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.

Is it possible to get rid of love handles by exercising only?

Yes, it is possible to reduce love handles through exercise alone.

But if you know your diet is not where it should be, why not clean that up too? 😃

Combining exercise with a healthy balanced diet is a great way to get optimal, long-lasting results.

And it doesn’t have to mean going to the gym.

At home bodyweight exercises like the ones provided here are excellent for getting rid of love handles easily and permanently.

Just be prepared to be consistent.

Love handles don’t go away after just one session of exercise.

It takes several weeks of consistent dedication but you can do it!

What are the best foods to eat or avoid to reduce love handles?

Basically anything that doesn’t taste good. 😂

But really, eat the things your grandma would tell you to eat (but not eat herself) LOL

You want

  • lean proteins – like chicken breast – not thighs
  • complex cabs – like brown rice – not white
  • healthy fats – like avocado – not cheese burgers
  • fruits – like apples, oranges, bananas
  • vegetables – like spinach, carrots, bokchoy
  • water – and lots of it

These are the types of foods that keep your body stable and balanced so that you are not inflamed.

They help you recover well from your daily stressors. And they help your body to avoid storing excess fat in your stomach and waist.

How can I prevent love handles from coming back?

The best way to prevent love handles from coming back is by having standards in 3 core areas of your life.

These three core areas are. Exercise, food, and sleep.

As an example, these are the standards that I personally follow:

1️⃣ Exercise: My standard is to be active for a minimum of 5 minutes for every hour that I am awake

This means I try to avoid long stretches of sitting at my computer without getting up.

2️⃣ Food: My standard is to have 80 – 90% of my produce unprocessed and organic.

This means, given a choice between organic red peppers and conventionally grown red peppers, I’ll probably choose the organic.

3️⃣ Sleep: My standard is to aim for 8 hours of sleep every night.

This means I don’t scroll on TikTok or any social media after I’ve taken my evening shower.

At this point, I should disclose that I never hit all my standards perfectly everyday.

But I’ve noticed that the quality of my life and the fitness of my body is so much better when I have these standards compared to when I don’t.

I found that having standards is easily the best way to make permanent changes in the way we exercise, eat and sleep.

And once these 3 areas are in good order, love handles will successfully be prevented from coming back.

Workout Options (Exercise to Lose Love Handles)

There are two workout options for exercise to lose 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.

Exercise to Lose 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: Love Handles Workout + 5 Tips || The *Truth*

Exercise to Lose Love Handles (Option 2):

Do you want to try a self-paced exercise to lose love handles workout?

I have you covered.

Follow the workout outline below.

Exercise to Lose Love Handles: Workout Outline

⏩⏩ swipe right to see the next move

  • Exercise to Lose Love Handles-oblique twist exercise
  • Exercise to Lose Love Handles-touch jacks with low impact option exercise
  • Exercise to Lose Love Handles-compass exercise
  • Exercise to Lose Love Handles-jump rope exercise
  • Exercise to Lose Love Handles-t knee ups 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. oblique twist
  2. touch jacks with low impact option
  3. compass
  4. jump rope
  5. t knee ups

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. t knee ups
  2. jump rope
  3. compass
  4. touch jacks with low impact option
  5. oblique twist

Once you complete this second round, congratulations! Your exercise to lose 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.

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