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Exercises for Love Handles – Women (+ Useful Workout Video) πŸ”₯

Welcome to these epic exercises for love handles – just for women.

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.

You’re not alone.

Love handles are one of the most persistent problem areas for women (and men too tbh).

Traditional ab workouts just don’t seem to cut it, and who has time to spend hours on the floor doing crunches and sit-ups?

Plus, let’s be real – those exercises can be uncomfortable and even painful.

But what if there was a solution?

What if you could say goodbye to those pesky love handles without ever having to do a single sit-up?

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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!

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.

Exercises for Love Handles – Women: Who this Workout is For

This love handles workout is perfect for the woman that is looking to tone and sculpt the waistline.

If the goal is to target excess fat around the waist / oblique muscles, you’ve got the right workout right here.

Although anyone can benefit from incorporating love handles workouts into their fitness routine, this workout is specifically designed for addressing love handles.

This workout also works particularly well when combined with a belly fat workout.

Exercises for Love Handles – Women: How this Workout Works

This workout works by focusing on the efficiency of your movements to produce a higher calorie burn with less effort.

This is achieved through sequencing a special selection of exercises chosen by a Certified Personal Trainer for this exact purpose of getting rid of love handles.

This workout also focuses on standing exercises only – this further enhances the efficiency of the workout and produces more effective results.

Finally, this workout deeply stimulates the core and oblique muscles that help suck in and support the waistline.

When combined with a healthy and balanced diet, this workout is wonderful to help burn fat, reduce love handles, and create a more toned waist.

Exercises in this Workout for Love Handles

Exercises for Love Handles – Women Exercise 1: knee to elbows

knee to elbows exercise demo

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

Quick tips to do knee to elbows correctly.

  • Imagine a string connecting your knee and elbow to enhance muscle engagement.
  • Aim to bring your knee as close to your elbow as possible without compromising your form or straining your lower back.
  • Keep your shoulders down and away from your ears to avoid unnecessary tension in the upper body.
  • Breathe steadily throughout the exercise, inhaling deeply as you prepare to bring your knee to your elbow and exhaling as you extend your leg back out to the starting position.
  • Don’t panic if you feel a burn in your thigh as you do this exercise. It is totally normal and will subside as your core gets stronger and begins to do more of the work

Exercises for Love Handles – Women Exercise 2: boxer bounds

boxer bounds exercise demo

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

Quick tips to do boxer bounds correctly.

  • Use small side to side bounding motions (no need to jump)
  • Start with a slow pace and gradually increase to a comfortable speed over time
  • Use your core muscles to help you balance
  • Use a smooth, consistent movement pattern
  • Keep your shoulders down and back

Exercises for Love Handles – Women Exercise 3: cross body crunch

cross body crunch exercise demo

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

Quick tips to do cross body crunch correctly.

  • Place your hands gently behind your head, but avoid pulling on your neck or using excessive force.
  • As you perform the crunch, focus on bringing your elbow towards the opposite knee while twisting your torso. This diagonal movement engages your oblique muscles (the waist line where love handles sit). Working the obliques with cross body crunches will not make the obliques bigger. Instead, it will make them tighter, more cinched in, and stronger – which is what we want
  • Exhale as you crunch and bring your elbow towards your knee, emphasizing the contraction of your abdominal muscles.
  • Inhale as you return to the starting position, maintaining control and keeping your core engaged.
  • Keep your neck relaxed and avoid straining it by maintaining a slight space between your chin and chest

Exercises for Love Handles – Women Exercise 4: Double Tray taps

Double Tray taps exercise demo

Want to avoid doing Double Tray taps 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 Double Tray taps correctly.

  • Focus on tapping the elbows lightly and quickly (don’t hit them hard together during the double tray taps)
  • Use your arms to help maintain your balance
  • Pay attention to your posture and keep your back straight throughout the exercise
  • Keep your core engaged by sucking them in while continuing to breathe
  • Start at a slow pace so you can focus on maintaining good form. Then pick up the speed when you feel comfortable

Exercises for Love Handles – Women Exercise 5: penguin crunch

penguin crunch exercise demo

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

Quick tips to do penguin crunch correctly.

  • If you find it challenging to touch your elbow to the knee in the twist, start by performing partial range of motion.
  • Try to keep your hands parallel to the floor
  • Pay attention to your overall body alignment throughout the exercise. Keep your back straight, shoulders relaxed, and maintain a neutral neck position. Avoid slouching or rounding your back.
  • Be mindful of any excessive strain on your neck. Instead of pulling your head forward, keep your chin slightly lifted and gaze forward to maintain a natural alignment
  • Try to mentally focus on your abs and waist as you raise each leg. This will enhance your mind-muscle connection and the effectiveness of the penguin crunch

3 Exercises for Love Handles – Women Tips & Advice

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.

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. πŸ˜…

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.

Exercises for Love Handles – Women Frequently Asked Questions (FAQ)

How fast do love handles go away?

Give yourself a minimum of 4 weeks to start to see visible reduction in love handles.

The love handles will go away with a consistent regimen of healthy eating and daily exercise.

For some people, the appearance of love handles may start to reduce quicker than 4 weeks. For others, it may take longer.

The key is to eat healthy, workout, and patiently watch the changes happen. Personally, I don’t recommend hyper-focusing on love handles.

It is much better to focus on the following:

  • – Are you eating responsibly? (not too much, not too little)
  • – Consistently exercising for at least 30 minutes daily?
  • – Does your daily life have room for you to get up and move at least once every 40 minutes?
  • – Do you have a handle on your sugar intake?
  • – Is your sleep hitting 7.5 hours or more daily?

These are factors within your control that all contribute to losing love handles quickly.

I strongly recommend focusing on those factors. And loving your body – whatever stage or state it is in.

It’s not easy, but you can do it and Koboko Fitness is here to help you do just that.

What body type gets love handles?

There are two body types that are most likely to develop love handles.

They are the body types known as the “apple” and “pear” shapes.

These are the two body types that are highly pre-disposed to storing fat in the waist, hips, and thighs.

That being said, body type is a TINY factor when it comes to love handles. Factors with much more impact and significance are diet, exercise, genetics, hormones, and sleep.

If any of these significant factors are overlooked, *any* body type can (and does) develop love handles.

which body type gets love handles

Some examples:

  • In addition to body type/shape, some people have a genetic predisposition to store fat in their belly area. Such people tend to also easily develop love handles.
  • Elevated cortisol is a very common hormonal imbalance. This imbalance can cause increased fat storage around the waistline = love handles.
  • Consuming a lot of simple processed sugars (like soda or sweetened lemonade) also help to boost fat storage in the love handle area.

My advice: don’t worry too much about body shape / type.

Your natural shape is exactly the right shape that was perfectly meant for you.

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? πŸ˜ƒ

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!

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 – πŸ“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.

How do you get rid of love handles?

Love handles, also known as excess fat around the waistline, can be stubborn and difficult to get rid of.

But it can be done.

Here’s how to get rid of love handles.

1. Workout

To get rid of love handles, you want to make sure you have a regular and consistent workout routine.

Ideally, your workout routine should include love handles workouts like the ones provided on this page.

This will stimulate your body to burn the excess fat stored around the waist.

2. Caloric deficit

To lose love handles, you need to create a caloric deficit. This means consuming fewer calories than your body requires.

This forces the body to use some of the fat currently stored as love handles for energy.

After hearing this, some women try to create a huge calorie deficit in hopes of getting faster results.

Usually, this approach backfires because it can throw some hormones off and create fat storage (instead of loss).

My preference as a Certified Personal Trainer is to stick with a small to moderate caloric deficit.

This tends to be a more sustainable and highly effective approach to reducing love handles.

3. Healthy eating:

This goes along with the previous point. It is much easier to create a caloric deficit while eating lightly processed (or unprocessed) foods.

I personally enjoy a few raw brazil nuts every morning πŸ˜ƒ

I’m not even going to play you. They don’t taste anything like oreos but they feel good in my belly when I eat them.

They are also so satiating that I don’t crave more after eating just 3. I can’t say the same for oreos. haha

So – focus on unprocessed foods. They are less likely to trigger cravings and overeating the way highly engineered foods can.

4. Aim for 4 weeks

Here’s a secret I don’t want to share.

Love handles take at least 4 weeks to appear and become visible to the point that they bother us.

Given this fact, you should also give yourself at least 4 weeks of consistent exercise and healthy eating to start to notice visible changes.

This doesn’t mean the love handles will disappear in 4 weeks. It just means, don’t quit before 4 weeks is up.

It’s okay to β€œmess up” along the way. For example, missing one workout. Or eating oreos for breakfast one stressful day.

Those things are just a part of life. The key is to keep going and make yourself proud by being consistent 4 weeks – minimum.

Workout Options (Exercises for Love Handles – Women)

There are two workout options for exercises for love handles – women 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.

Exercises for Love Handles – Women 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 & Belly Fat Workout | Standing Only – Home Workout

Exercises for Love Handles – Women (Option 2):

Do you want to try a self-paced exercises for love handles – women workout?

I have you covered.

Follow the workout outline below.

Exercises for Love Handles – Women: Workout Outline

⏩⏩ swipe right to see the next move

  • Exercises for Love Handles – Women-knee to elbows exercise
  • Exercises for Love Handles – Women-boxer bounds exercise
  • Exercises for Love Handles – Women-cross body crunch exercise
  • Exercises for Love Handles – Women-Double Tray taps exercise
  • Exercises for Love Handles – Women-penguin crunch 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. knee to elbows
  2. boxer bounds
  3. cross body crunch
  4. Double Tray taps
  5. penguin crunch

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. penguin crunch
  2. Double Tray taps
  3. cross body crunch
  4. boxer bounds
  5. knee to elbows

Once you complete this second round, congratulations! Your exercises for love handles – women 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.

Ready to Get Results that Last?

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