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Love Handles Exercises (+ Nice Workout Video) 👌

I’m so happy you stumbled on these 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?

I understand your frustration.

Love handles can feel like they’re permanently attached, making things like picking out what to wear feel stressful and discouraging.

What if I told you there’s a different way?

And you’ve found it right here with this Koboko Fitness Love Handles Workout!

A routine so powerful, you’ll wonder why you didn’t find it sooner.

This workout is designed specifically to target and strengthen your oblique muscles while melting away stubborn fat sitting in the love handles.

A powerful combo that is the key to finally saying goodbye to those stubborn love handles.

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And the best part?

All exercises are standing only, which means no more floor exercises!

When coupled with my belly fat workouts, you’re not just dreaming of that strong and confident body, you’re creating it.

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.

Love Handles Exercises: 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

Love Handles Exercises Exercise 1: standing climbers

standing climbers exercise demo

Want to avoid doing standing climbers 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 standing climbers correctly.

  • Begin by standing tall with your feet shoulder-width apart and your arms fully extended outwards.
  • Keep your palms open and facing downward.
  • Inhale as you lift your knee and reach your arm forward, emphasizing the engagement of your core muscles, and exhale as you lower your leg and return to the starting position.
  • Keep a slight bend in the knee that remains on the floor as you do the standing climbers

Love Handles Exercises Exercise 2: jog punch

jog punch exercise demo

Want to avoid doing jog punch 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 jog punch correctly.

  • Keep your feet shoulder-width apart, with your toes pointed forward. Your knees should be slightly bent.
  • As you punch, extend your arms as far out as is comfortable for you One common mistake when performing a jog punch is to let your elbow stick out too far. Keep your elbow in close to your body, and imagine that you are punching a target at eye level
  • As you punch, drive your shoulder and torso forward to add more power to your punch. Your arm should be fully extended at the moment of impact (with your imaginary object)
  • Like any exercise, the jog punch takes time and practice to master. Start slow and focus on getting the technique right before adding speed and power

Love Handles Exercises Exercise 3: ab axis

ab axis exercise demo

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

Quick tips to do ab axis correctly.

  • Focus on maintaining a tall and upright posture throughout the exercise, avoiding any slumping or collapsing of your spine.
  • Keep your palms open and grazing the back of your thighs as you lean.
  • Keep your movements smooth and continuous, avoiding any pauses or jerks in the rotation.
  • Focus on twisting from your waist, engaging your oblique muscles on each side.
  • Keep your feel flat on the ground (avoid being on tiptoes when doing the ab axis exercise).

Love Handles Exercises Exercise 4: march steps

march steps exercise demo

Want to avoid doing march steps 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 march steps correctly.

  • Keep your back as straight as possible during march steps
  • Relax your neck as you move your arms
  • Bring your arms as far forward and back as you can Raise each knee as high as you can with each step
  • Suck your belly in and remember to breathe 🙂

Love Handles Exercises Exercise 5: x pivot

x pivot exercise demo

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

Quick tips to do x pivot correctly.

3 Love Handles Exercises Tips & Advice

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.

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.

Love Handles Exercises Frequently Asked Questions (FAQ)

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.

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.

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!

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.

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 😃

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 “mess 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 (Love Handles Exercises)

There are two workout options for 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.

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

Love Handles Exercises (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Exercises: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Exercises-standing climbers exercise
  • Love Handles Exercises-jog punch exercise
  • Love Handles Exercises-ab axis exercise
  • Love Handles Exercises-march steps exercise
  • Love Handles Exercises-x pivot 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. standing climbers
  2. jog punch
  3. ab axis
  4. march steps
  5. x pivot

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. x pivot
  2. march steps
  3. ab axis
  4. jog punch
  5. standing climbers

Once you complete this second round, congratulations! Your 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.

Are You Ready for Something that Works?

Try this Premium Workout

Love Handles Exercises exercise

Gentle Reminder: You’ve come this far…just keep going

Love Handles Exercises Pin 1 Oct 04 2023

Love Handles Exercises – Printable

Love Handles Exercises Pin 2  Oct 04 2023

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