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Love Handles Workout for Bookworms (+ Workout Video) – it Works

Hey there, fellow bookworms! 📚

Y’all know i like to read right? 😆 There’s nothing like a good book, a comfy blanket and a nice cup of tea. Heavenly!

But are you tired of love handles spilling out the sides when you’re curled up with your favorite book?

I feel you.

Say goodbye to those stubborn love handles with this specially designed workout for bookworms.

We all know how challenging it can be to find the time to exercise when we’d rather be lost in a different world.

But fear not, because I’m here to help you squeeze in a quick sweat session before you turn the next page.

Let’s dive in and discover the best love handles workout for bookworms, because who says you can’t have your books and a slim waistline too?

Love Handles Workout for Bookworms: How this Workout Works

This workout burns fat stored in the love handles area by combining the best, and most effective standing exercises only. By removing the need to go on the floor, your body is forced to burn more calories and fat with much less effort.

In addition, the exercises in this workout were specially selected by a Certified Personal Trainer and designed to target and strengthen the deep core and oblique muscles to give your waist a tighter, more toned appearance.

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When paired with a healthy, balanced approach to eating, this love handles workout is excellent for reducing fat and achieving a slimmer midsection.

Exercises in this Workout for Love Handles

Love Handles Workout for Bookworms 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

Love Handles Workout for Bookworms Exercise 2: lateral suspensions

lateral suspensions exercise demo

Want to avoid doing lateral suspensions 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 lateral suspensions correctly.

  • You’re going to hop to the side then hold. Then hop to the other side then hold. That’s it
  • Interlock your fingers (or just hold your hands together) to help maintain your balance
  • Deceptively easy as this exercise looks it’s actually quite challenging so have grace for yourself if you don’t get it right away
  • Keep the standing leg firmly planted on the ground. Keep a soft bend in the knee as well Be sure to look to the side you are hopping (look where you are going vibes)
  • Always try to keep your core engaged as you do lateral suspensions

Love Handles Workout for Bookworms 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.

Love Handles Workout for Bookworms Exercise 4: Bow steps

Bow steps exercise demo

Want to avoid doing Bow steps 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 Bow steps correctly.

  • Maintain a distance of about hip width between your feet Touch your elbows together (if you can) to “”clap”” them. If your elbows can’t clap because the girls are in the way, no worries. Go through your own range of motion. What you can do is all your body needs you to do
  • Raise your knees to chest level as you attempt to clap your elbows
  • Keep looking straight ahead as you move (avoid looking down at your feet)
  • Keep your movements slow and controlled, focusing on your form and balance
  • Suck your stomach in, engage your core and keep your back straight throughout the movement Maintain a relatively straight back Focus on using your ab muscles to assist with the leg movement Once you feel comfortable with

Love Handles Workout for Bookworms Exercise 5: sumo reaches

sumo reaches exercise demo

Want to avoid doing sumo reaches 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 sumo reaches correctly.

  • Maintain an upright posture with your chest lifted and your shoulders relaxed. Imagine a string pulling you up from the top of your head, keeping your spine aligned.
  • As you perform the sumo reaches movement, focus on reaching diagonally across your body, alternating between sides, while keeping your hips and lower body stable.
  • Focus on the dynamic side-to-side movement of your torso, imagining your oblique muscles activating and working with each reach.
  • Play with the speed and intensity of your reaches, alternating between slower, controlled movements and quicker, more explosive reaches to challenge your core stability.

3 Love Handles Tips for Bookworms

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.

Love Handles Workout for Bookworms 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 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.

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 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.

Workout Options (Love Handles Workout for Bookworms)

There are two workout options for love handles workout for bookworms 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 Workout for Bookworms 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: Back Fat Bodyweight Workout | Standing Exercises – Home Workout

Love Handles Workout for Bookworms (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Bookworms: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Bookworms-oblique twist exercise
  • Love Handles Workout for Bookworms-lateral suspensions exercise
  • Love Handles Workout for Bookworms-side crunch with modification exercise
  • Love Handles Workout for Bookworms-Bow steps exercise
  • Love Handles Workout for Bookworms-sumo reaches 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. lateral suspensions
  3. side crunch with modification
  4. Bow steps
  5. sumo reaches

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. sumo reaches
  2. Bow steps
  3. side crunch with modification
  4. lateral suspensions
  5. oblique twist

Once you complete this second round, congratulations! Your love handles workout for bookworms 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 to Level Up?

Try this Premium Workout

Love Handles Workout for Bookworms exercise

Gentle Reminder: You’ve been through hard things. And you survived. Keep going

Love Handles Workout for Bookworms Pin 1 May 15 2024

Love Handles Workout for Bookworms – Printable

Love Handles Workout for Bookworms Pin 2  May 15 2024

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