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Love Handles Workout for Every Mom (+ Follow Along Workout Video) πŸŽ₯

Get rid of stubborn love handles with this effective love handles workout designed specifically for busy moms.

No need to spend hours at the gym – this workout can be done in the comfort of your own home, on your own time.

Say goodbye to muffin tops and hello to a strong, toned, waistline.

This expertly curated routine targets those problem areas and helps you achieve your fitness goals.

So grab your workout gear and let’s sweat to a healthier, happier you.

Love Handles Workout for Every Mom: 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

Love Handles Workout for Every Mom Exercise 1: penguin crunch

penguin crunch exercise demo

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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

Love Handles Workout for Every Mom Exercise 2: commando kicks

commando kicks exercise demo

Want to avoid doing commando kicks 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 commando kicks correctly.

  • Fully extend each arm as you throw each punch Aim to extend each arm parallel to the ground as you punch
  • Raise your leg as high as you can as you kick
  • On your standing leg, make sure that you keep your foot firmly planted on the ground as you kick
  • Keep your core engaged as you do commando kicks

Love Handles Workout for Every Mom Exercise 3: standing jackknives

standing jackknives exercise demo

Want to avoid doing standing jackknives 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 jackknives correctly.

  • Engage your glutes and leg muscles as you lift your leg. To do this effectively, you will need to maintain tension in your belly area for stability and balance.
  • Focus on maintaining an upright and tall posture. Avoid rounding your shoulders or hunching forward. Stand tall with your chest lifted and your spine in a neutral position.
  • Instead of simply letting your leg drop down, control the descent by engaging your core and slowly lowering your leg back to the starting position.
  • When reaching for your foot, hold that position for a few seconds before slowly returning to the starting position. Isometric contractions can help strengthen your muscles and improve stability.
  • Pay attention to the position and alignment of your feet and ankles. Ensure that they are facing forward and aligned with your knees and hips. This will help maintain stability.
  • Instead of relying solely on the movement of your leg, focus on initiating the lift from your core muscles.

Love Handles Workout for Every Mom Exercise 4: twist jacks

twist jacks exercise demo

Want to avoid doing twist jacks 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 twist jacks correctly.

  • Focus on powering this movement with your hips
  • Do not bring your knees up too high; they should cross-over, not come up high
  • Let your arms swing loosely – think delicate happy ballerina πŸ™‚
  • Keep your shoulders loose and relaxed as well Picture yourself wearing a beautiful dress and twirling in it that’s a great analogy for this exercise

Love Handles Workout for Every Mom 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 Every Mom

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. 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.

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 Workout for Every Mom Frequently Asked Questions (FAQ)

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 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 are the best foods to eat or avoid to reduce love handles?

Basically anything that doesn’t taste good. πŸ˜‚

But really, eat the things your grandma would tell you to eat (but not eat herself) LOL

You want

  • lean proteins – like chicken breast – not thighs
  • complex cabs – like brown rice – not white
  • healthy fats – like avocado – not cheese burgers
  • fruits – like apples, oranges, bananas
  • vegetables – like spinach, carrots, bokchoy
  • water – and lots of it

These are the types of foods that keep your body stable and balanced so that you are not inflamed.

They help you recover well from your daily stressors. And they help your body to avoid storing excess fat in your stomach and waist.

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.

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.)

πŸ“ 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 πŸ˜‚

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.

Workout Options (Love Handles Workout for Every Mom)

There are two workout options for love handles workout for every mom 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 Every Mom 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 Every Mom (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Every Mom: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Every Mom-penguin crunch exercise
  • Love Handles Workout for Every Mom-commando kicks exercise
  • Love Handles Workout for Every Mom-standing jackknives exercise
  • Love Handles Workout for Every Mom-twist jacks exercise
  • Love Handles Workout for Every Mom-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. penguin crunch
  2. commando kicks
  3. standing jackknives
  4. twist jacks
  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. twist jacks
  3. standing jackknives
  4. commando kicks
  5. penguin crunch

Once you complete this second round, congratulations! Your love handles workout for every mom 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 Make a Change?

Try this Premium Workout

Love Handles Workout for Every Mom exercise

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

Love Handles Workout for Every Mom Pin 1 Dec 20 2023

Love Handles Workout for Every Mom – Printable

Love Handles Workout for Every Mom Pin 2  Dec 20 2023

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