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Love Handles Workout for Retirees (+ Follow Along Workout Video) 🎥

Hey there, retired rockstars!

Feeling like those love handles are getting a little too comfortable around your waistline?

Don’t worry, I’ve got your back – or rather, your sides! 😇

Time to turn up the heat on those stubborn flabby areas and embrace healthy aging with this specialized Love Handles Workout.

This routine can help you reclaim your confidence and rock that swanky swimsuit.

Just a quick note: be sure to listen to your body, exercise extra caution with any jumping exercises, and never push past your personal comfort level or capacity.

Alright! Let’s get sweating and show those love handles who’s boss!

Love Handles Workout for Retirees: 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.

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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 Retirees Exercise 1: compass

compass exercise demo

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

Quick tips to do compass correctly.

  • Engage your core when you bend to the side – this activates the oblique muscles in the love handles / waist area. Doing this exercise will not make them bigger. Instead, it will make them tighter, more cinched in, and stronger – which is what we want
  • Keep your feet firmly planted on the floor to support your movements and provide a stable base.
  • Experiment with different tempos and directions of rotation to challenge your coordination and body awareness.
  • Focus on maintaining a steady rhythm throughout the exercise, as if you are moving to the beat of your own internal compass.
  • Play with the depth of your rotations, exploring a larger range of motion as you become more comfortable and confident.
  • Extend your hands fully each time you reach out

Love Handles Workout for Retirees Exercise 2: heel touches

heel touches exercise demo

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

Quick tips to do heel touches correctly.

  • start with a slow and steady pace
  • gently touch your heels as you move (no need to grab or hold. we’re going for a gentle, elegant light touch)
  • keep your back as straight as you can during heel touches keep your knees slightly and softly bent
  • use your core muscles to help stabilize your posture
  • make sure your feet and ankles are properly aligned when you do heel touches
  • make sure to breathe as you’re moving

Love Handles Workout for Retirees Exercise 3: 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.

Love Handles Workout for Retirees 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 Retirees Exercise 5: 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.

3 Love Handles Tips for Retirees

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.

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.

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 Retirees Frequently Asked Questions (FAQ)

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 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.


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.

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.

What are the most effective exercises for targeting and eliminating love handles?

When it comes to targeting and eliminating love handles, it is important to focus on a combination of exercises that not only target the specific area but also promote overall fat loss.

The exercises provided in this workout are the perfect example of such exercises.

Exercises that target the specific area are useful. They strengthen and tone the muscles – helping to tighten and tone the core and cinch in the waist. They also assist with burning fat which is a double win!

The exercises that promote overall fat-loss are also useful. They help bring down the overall level of body fat – which includes reducing the fat stored in the love handles.

By strategically combining both types of exercises, you will be well on your way to reducing love handles.

Just remember to also eat a healthy, balanced, responsible meals 👍 and stay consistent with the workouts ♥

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. 🎉

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

As well as people that don’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 – 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 Retirees)

There are two workout options for love handles workout for retirees 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 Retirees 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 Retirees (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Retirees: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Retirees-compass exercise
  • Love Handles Workout for Retirees-heel touches exercise
  • Love Handles Workout for Retirees-x pivot exercise
  • Love Handles Workout for Retirees-basic punches exercise
  • Love Handles Workout for Retirees-standing jackknives 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. compass
  2. heel touches
  3. x pivot
  4. basic punches
  5. standing jackknives

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. standing jackknives
  2. basic punches
  3. x pivot
  4. heel touches
  5. compass

Once you complete this second round, congratulations! Your love handles workout for retirees 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.

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