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How to Get Rid of Love Handles Exercises (+ Quick Workout Video) ⏰

This is the how to get rid of love handles exercises.

Do you feel self-conscious about your love handles?

Are you tired of trying countless exercises that only leave you sore and frustrated?

What’s worse, these love handles are not just affecting your physical appearance but they’re also lowering our confidence.

You’ve started avoiding fitted clothes and dreading bikini season.

You’re wondering if you’ll ever feel comfortable and confident in your body again.

This love handles workout consisting of standing-only exercises engages your oblique muscles, making them stronger, tighter, and more cinched in.

Say goodbye to those annoying love handles and hello to a stronger, more confident you.

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And the best part?

You don’t have to get on the floor for any of the exercises.

Try my belly fat workouts as well for the ultimate transformation!

Love handles whereeee??? ✨

How to Get Rid of Love Handles Exercises: 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.

How to Get Rid of Love Handles Exercises: 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

How to Get Rid of Love Handles Exercises Exercise 1: horse stance push with modification

horse stance push with modification exercise demo
Want to avoid doing horse stance push with modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do horse stance push with modification correctly.

  • Make sure you have a very nice wide stable base with your legs
  • As you push forward, focus on engaging your core muscles by pulling them in while continuing to breathe
  • Keep your shoulders as relaxed as possible to avoid excess tension in the upper body.
  • Breathe steadily throughout the exercise, inhaling deeply as you prepare to push and exhaling as you exert force.
  • Maintain a controlled and deliberate pace, focusing on the quality of each movement rather than speed.
  • Visualize pushing through resistance or obstacles as you extend your arms forward
  • Keep a slight bend in your knees throughout the exercise
  • Make sure you have a very nice wide stable base with your legs
  • As you push forward, focus on engaging your core muscles by pulling them in while continuing to breathe
  • Keep your shoulders as relaxed as possible to avoid excess tension in the upper body.
  • Breathe steadily throughout the exercise, inhaling deeply as you prepare to push and exhaling as you exert force.
  • Maintain a controlled and deliberate pace, focusing on the quality of each movement rather than speed.
  • Visualize pushing through resistance or obstacles as you extend your arms forward
  • Keep a slight bend in your knees throughout the exercise


How to Get Rid of Love Handles Exercises Exercise 2: power hops

power hops exercise demo
Want to avoid doing power hops 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 power hops correctly.

  • Always keep your neck and back straight, only bending as you move into each hop
  • As you bring one leg up, be prepared to bounce on the other foot to create speed
  • Bring your knee up to meet your elbow
  • Start with your feet shoulder-width apart and try to retain that distance throughout the exercise Keep your core engaged as you do power hops


How to Get Rid of Love Handles Exercises Exercise 3: side crunch with modification

side crunch with modification exercise demo
Want to avoid doing side crunch with 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 side crunch with modification correctly.

  • Do the bodyweight only modification if this is your first time doing a standing side crunch.
  • If you are more advanced, add a dumbbell for an extra challenge.
  • Maintain steady control throughout the movement. Keep your arm straight but avoid pulling or using excessive force.
  • Be mindful of excessive leaning or twisting. Aim to keep your upper body aligned with your hips and avoid any strain on your lower back.
  • Focus on controlling the weight and movement of the dumbbell (or just your arm).
  • Avoid using momentum or swinging the weight, as this can diminish the effectiveness of the exercise and increase the risk of injury.
  • Engage your entire core throughout the exercise. This comprehensive core engagement will provide stability and enhance the overall effectiveness of the exercise.


How to Get Rid of Love Handles Exercises Exercise 4: squat jacks

squat jacks exercise demo
Want to avoid doing squat jacks 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 squat jacks correctly.

  • Keep your feet shoulder-width apart, and your toes pointed slightly outward throughout the squat jacks
  • Avoid leaning too far forward or backward as you squat and jump, as this can throw off your balance
  • -Make sure to land softly and quietly on the balls of your feet, not your heels
  • Keep your chest up and open, and avoid hunching forward as you perform the exercise
  • Keep your knees tracking in the same direction as your toes throughout the movement to perfect your form


How to Get Rid of Love Handles Exercises Exercise 5: standing marches

standing marches exercise demo
Want to avoid doing standing marches 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 standing marches correctly.

  • Aim to lift your knee till it reaches inbetween your elbows or as high as your flexibility allows
  • Let your belly do the work of slightly bending your torso and raising each leg
  • Start slow, then increase the pace as you feel comfortable
  • Tense the muscles in your belly area to feel the full effect of the standing marches exercise


3 How to Get Rid of Love Handles Exercises 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.

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.

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.



How to Get Rid of Love Handles Exercises Frequently Asked Questions (FAQ)

How do I know if I have love handles?

Good news! If you’re not sure if you have love handles, then most likely you don’t have them.

But if you want to be SUPER sure, put on a fitted bodysuit and look in the mirror.

If there are 2 or more bumps on the sides of the bodysuit, then you probably have love handles.

If there are no bumps then you don’t have love handles.

Please don’t pinch your waist to do this test. Let’s leave that for the ladies in stock photos.

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 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.

Are love handles normal?

Love handles are totally normal and natural.

Each person stores fat differently – and for some people – that fat gets deposited in the waist.

This does not say anything about health – which is the most important thing.

People of all shapes and sizes have love handles.

How long does it take to lose love handles?

Give yourself a minimum of four weeks to start to see visible results.

The exact time it will take varies from person to person, but in my experience as a personal trainer, the average time you need to SEE changes is about four weeks.

🔔Keep in mind that changes are happening in your body before this 4 week mark – especially if you’re doing my workouts.

People that do my workouts FEEL a difference immediately from the very first workout.

So exercise patience, stay consistent and you will see your love handles start to reduce.

And since 4 weeks is just the average, some people start to see results faster than that. While others see results a bit later.

Some of the factors that influence how quickly you see results are your current body weight, body fat percentage, steps taken per day, genetics, hormones. macros, quantity of food consumed on a daily basis, sleep quality, and more.

Of all these factors, the top 3 things you can control are diet, exercise and stress.



Workout Options (How to Get Rid of Love Handles Exercises)

There are two workout options for how to get rid of love handles exercises 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.

How to Get Rid of Love Handles Exercises 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 | Home Workout for Women

How to Get Rid of Love Handles Exercises (Option 2):

Do you want to try a self-paced how to get rid of love handles exercises workout?

I have you covered.

Follow the workout outline below.

How to Get Rid of Love Handles Exercises: Workout Outline

⏩⏩ swipe right to see the next move

  • How to Get Rid of Love Handles Exercises-horse stance push with modification exercise
  • How to Get Rid of Love Handles Exercises-power hops exercise
  • How to Get Rid of Love Handles Exercises-side crunch with modification exercise
  • How to Get Rid of Love Handles Exercises-squat jacks exercise
  • How to Get Rid of Love Handles Exercises-standing marches 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. horse stance push with modification
  2. power hops
  3. side crunch with modification
  4. squat jacks
  5. standing marches

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. standing marches
  2. squat jacks
  3. side crunch with modification
  4. power hops
  5. horse stance push with modification

Once you complete this second round, congratulations! Your how to get rid of love handles exercises 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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How to Get Rid of Love Handles Exercises exercise

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