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Love Handles Workout for Dancers (+ FULL Workout Video) ๐ŸŽฅ

Are you a dancer who wants to get rid of love handles and sculpt a sleek bodyoddyyy? Youโ€™re about to experience the most rhythmic love handles workout for dancers.

I’ve gathcu.

Look no further!

This love handles workout for dancers is specifically designed to help you focus on the most efficient movements to achieve a stronger and more defined waistline.

With a combination of cardio exercises, core workouts, and stretches, this workout routine will not only improve your dance performance but also enhance your overall fitness.

Get ready to dance your way to a toned waistline and show off your moves! ๐Ÿ˜†

Love Handles Workout for Dancers: 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.

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 Dancers Exercise 1: horse stance push with modification

horse stance push with modification exercise demo

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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

Love Handles Workout for Dancers Exercise 2: straight leg kicks with modification

straight leg kicks with modification exercise demo

Want to avoid doing straight leg kicks with modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do straight leg kicks with modification correctly.

  • Make sure your feet are shoulder-width apart at the starting point of the exercise
  • Place your foot flat on the ground with your toes pointed forward (the foot supporting your body when you raise your other leg)
  • Extend your hips until your thighs are parallel to the ground
  • Keep your back straight and your head still
  • Keep your core engaged as you’re doing these straight leg kicks
  • Use your abs to stabilize your torso
  • Don’t rush go at your own steady pace

Love Handles Workout for Dancers Exercise 3: side bends

side bends exercise demo

Want to avoid doing side bends incorrectly? Try this Premium workout video. So you can be confident youโ€™re not wasting any time. Try it free for 14 days.

Quick tips to do side bends correctly.

  • As you perform the side bends, focus on bending sideways at the waist, reaching towards one side while keeping your upper body and hips facing forward.
  • Focus on the stretch and lengthening sensation on the opposite side as you perform each side bend
  • Imagine yourself as a graceful tree swaying in the wind as you perform the side bends, finding strength and stability in your core.
  • Engage your glutes and leg muscles to provide a strong foundation and stability as you perform the side bends, emphasizing the strength in your lower body.
  • Focus on maintaining a neutral spine throughout the exercise, avoiding excessive leaning or arching of your back.

Love Handles Workout for Dancers Exercise 4: quick high knees

quick high knees exercise demo

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

Quick tips to do quick high knees correctly.

  • Keep your toes pointed forward
  • Bend knees softly Try to bring your knees high enough to reach your waistline This means you’re aiming to have your thighs are parallel to the ground each time you raise your leg
  • Basically, you’re making a 90 degree angle with your legs with each raise (or at least trying to)
  • Keep back straight (do your best)
  • Keep core engaged (suck in your stomach but continue to breathe)
  • Keep your head and eyes forward (avoid looking at the ground)

Love Handles Workout for Dancers Exercise 5: candlesticks

candlesticks exercise demo

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

Quick tips to do candlesticks correctly.

  • While bending on each side, make sure that you don’t go all the way down to 90 degrees
  • Distribute your weight evenly between both feet and ensure that your feet are hip-width apart. This provides a stable base of support
  • As you bend to each side, emphasize the hip hinge movement rather than rounding your back. This means keeping your back straight and keeping your hips stable as you lean sideways.
  • Keep your eyes looking straight ahead and avoid rounding or collapsing through your upper body. Maintain a slight bend in your knees for stability.
  • As you bend to the side, feel the stretch along the opposite side of your body.
  • Focus on lengthening that side while maintaining proper form.

3 Love Handles Tips for Dancers

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, itโ€™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. ๐Ÿ˜…

Some people recommend chewing each bite 30 times before swallowing.

Itโ€™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.

Love Handles Workout for Dancers Frequently Asked Questions (FAQ)

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:

1๏ธโƒฃ 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.

2๏ธโƒฃ Food: My standard is to have 80 โ€“ 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.

3๏ธโƒฃ 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.

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.

Letโ€™s not do that this year ๐Ÿ˜Š

This year, letโ€™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.)

๐Ÿ“ Please donโ€™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!

Iโ€™m a moderate deficit girlie myself. I canโ€™t do the whole huge calorie deficit thing. I like food too much for that ๐Ÿ˜‚

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 the health risks of having love handles?

Some of the risks that love handles can pose to good health are the risk of developing diabetes, heart disease, high blood pressure and more.

These diseases not only limit enjoyment of life, but they also pose a significant financial burden due to the cost of prescription, treatment and testing.

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 – ๐Ÿ“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 without going to the gym?

Yes, it is possible to get rid of love handles without going to the gym. ๐ŸŽ‰

This is fantastic news for those of us with extremely busy lifestyles.

As well as people that donโ€™t enjoy the gym environment.

Or people that just prefer to exercise at home without the headache of a gym membership.

The key to getting rid of love handles without going to the gym is to simply stay consistent with doing at home exercises like the ones provided here and eating a healthy balanced diet.

Include fruits, vegetables, lean proteins, and whole grains in your meals. Stay away from processed foods, sugary snacks, and drinks.

A little treat here and there is fine though โ€“ there should be no guilt associated with eating food!

When it is time to exercise, do the love handles workouts provided on this page. And stay consistent with doing them.

You can also boost your physical activity by taking walks outside. I LOVE a good leisurely stroll early in the morning. It is pure bliss!

A jog could also be nice or try cycling, swimming, or even gardening.

The extra physical activity combined with your consistent workouts and healthy eating will help reduce love handles over time.

Workout Options (Love Handles Workout for Dancers)

There are two workout options for love handles workout for dancers 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 Dancers 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: *Intense* 10 Min Fat Burn Workout ๐Ÿ”ฅ – Arm Fat, Thigh Fat, Back Fat, Belly Fat ๐Ÿ‘‹

Love Handles Workout for Dancers (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Dancers: Workout Outline

โฉโฉ swipe right to see the next move

  • Love Handles Workout for Dancers-horse stance push with modification exercise
  • Love Handles Workout for Dancers-straight leg kicks with modification exercise
  • Love Handles Workout for Dancers-side bends exercise
  • Love Handles Workout for Dancers-quick high knees exercise
  • Love Handles Workout for Dancers-candlesticks 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. straight leg kicks with modification
  3. side bends
  4. quick high knees
  5. candlesticks

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. candlesticks
  2. quick high knees
  3. side bends
  4. straight leg kicks with modification
  5. horse stance push with modification

Once you complete this second round, congratulations! Your love handles workout for dancers 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 Workout for Dancers exercise

Gentle Reminder: You are doing far better than you think

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Love Handles Workout for Dancers – Printable

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