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Love Handles Workout for Golfers (+ Easy Workout Video) ✨

Are those pesky love handles interfering with your golf game?

Well, fear not, because I have the ultimate workout routine designed specifically for golfers looking to trim their waistline and improve their swing.

Say goodbye to those extra inches and hello to a leaner, more powerful swing on the course.

This workout targets your obliques, core muscles, and hips, helping you achieve the strength and stability needed for a successful golf game.

Get ready to crush the competition and look great doing it with my love handles workout for golfers. Fore! 🏌️‍♀️

Love Handles Workout for Golfers: 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 Golfers Exercise 1: standing 3d crunch

standing 3d crunch exercise demo

Want to avoid doing standing 3d crunch 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 3d crunch correctly.

  • Use your elbows as a guidepost for each 3D crunch.
  • Keep your elbow at around shoulder level (or lower) depending on your starting point of flexibility.
  • Play with the depth of your crunch, gradually increasing the range of motion as you become more comfortable and stronger in the exercise.
  • Move slow and steady to really feel the burn. You can also add a pulse at the end of each crunch to add an extra challenge and intensify the effect of the exercise.

Love Handles Workout for Golfers Exercise 2: touch jacks with low impact option

touch jacks with low impact option exercise demo

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Want to avoid doing touch jacks with low impact option 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 touch jacks with low impact option correctly.

  • Do the low impact option if you prefer
  • Start with moving just your legs once you have that down, add in your arms
  • Use your core to support your body
  • Keep your shoulders down and pulled back
  • Keep your back straight
  • Start with a moderate pace
  • Use a light touch
  • Breathe in and out deeply (or as best you can)

Love Handles Workout for Golfers 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 you’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 Golfers Exercise 4: basic punches

basic punches exercise demo

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

Quick tips to do basic punches correctly.

  • Make sure to keep your shoulders down and your back straight when doing basic punches
  • Avoid swinging your arms too much
  • Extend each arm fully with each punch Keep your core engaged when doing basic punches
  • Keep your shoulder blades pulled down and away from your neck
  • Keep your elbows close to your body when you pull your hand back in
  • Keep your back straight when doing basic punches
  • Keep your head up

Love Handles Workout for Golfers 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.

  • The X Pivot primarily involves hinging and rotating at your hips. Concentrate on initiating the movement from your hips rather than your shoulders or upper body. This will help you engage the correct muscles and improve your form.
  • Allow your upper body to follow the hip rotation, twisting to the right.
  • Pause briefly at the end position, focusing on the contraction in your oblique muscles, abs, and deep core muscles.
  • While it’s important to work within a comfortable range of motion, avoid excessive twisting or over-rotation.
  • Focus on a controlled and intentional movement, maintaining stability and proper alignment throughout.
  • Avoid leaning excessively or tilting your upper body to compensate for a lack of hip mobility.

3 Love Handles Tips for Golfers

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.

Love Handles Workout for Golfers Frequently Asked Questions (FAQ)

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!

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.

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.

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

Basically anything that doesn’t taste good. 😂

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.

Workout Options (Love Handles Workout for Golfers)

There are two workout options for love handles workout for golfers 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 Golfers 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 5 minutes long. You’ll be done before you know it!

Workout Video: 5 Min Flat Bellly & Love Handles Workout | Koboko Fitness

Love Handles Workout for Golfers (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Golfers: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Golfers-standing 3d crunch exercise
  • Love Handles Workout for Golfers-touch jacks with low impact option exercise
  • Love Handles Workout for Golfers-side bends exercise
  • Love Handles Workout for Golfers-basic punches exercise
  • Love Handles Workout for Golfers-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 3d crunch
  2. touch jacks with low impact option
  3. side bends
  4. basic punches
  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. basic punches
  3. side bends
  4. touch jacks with low impact option
  5. standing 3d crunch

Once you complete this second round, congratulations! Your love handles workout for golfers 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 Golfers exercise

Gentle Reminder: You might not get to your goal immediately. But you will get there eventually

Love Handles Workout for Golfers Pin 1 Apr 24 2024

Love Handles Workout for Golfers – Printable

Love Handles Workout for Golfers Pin 2  Apr 24 2024

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