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Love Handles Workout for Swimmers (+ Wonderful Workout Video) 👋

You’re about to experience the best love handles workout for swimmers.

As a swimmer, it’s essential to maintain a balanced physique to enhance your swimming performance.

Love handles can reduce your speed and hinder your progress.

Fortunately, there are simple exercises that swimmers can do to minimize love handles.

With the right workout routine, you can make sure your body remains in peak condition, keeping love handles at bay.

In today’s workout, we’ll do the best love handles workouts that swimmers can use to trim excess fat, tone muscles, and achieve a streamlined physique.

Let’s dive right in and get started! 🏊‍♀️🥽

Love Handles Workout for Swimmers: 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.

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Exercises in this Workout for Love Handles

Love Handles Workout for Swimmers Exercise 1: prisoner bends

prisoner bends exercise demo

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

Quick tips to do prisoner bends correctly.

  • Keep your feet shoulder-width apart to maintain stability while doing prisoner bends.
  • Engage your core by pulling your belly button in towards your spine. This helps maintain proper form and protects your lower back.
  • Keep your back straight and avoid rounding or arching it during the exercise. Imagine a straight line running from your head to your tailbone.
  • Maintain a relaxed and neutral position with your neck and shoulders. Avoid tensing up or shrugging your shoulders.
  • Bend your knees slightly and push your hips back and down.

Love Handles Workout for Swimmers Exercise 2: quick butt kicks

quick butt kicks exercise demo

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

Quick tips to do quick butt kicks correctly.

  • Keep your chest and head up. Looking down at your feet can put unnecessary stress on your neck and spine.
  • Land softly: When bringing your foot back to the ground, land softly on the ball of your foot instead of your heel. This will help prevent unnecessary strain on your body and allow for a smoother transition.
  • Notice your form. Make sure your knee is bent at a comfortable angle for your body while lifting your heel as high as possible towards your booty. Keep your core tight.
  • Go at a steady pace: Start off going slow and gradually increase your speed. It is important to maintain good form and not rush this exercise.

Love Handles Workout for Swimmers 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 Swimmers Exercise 4: side steps with arms

side steps with arms exercise demo

Want to avoid doing side steps with arms 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 steps with arms correctly.

  • Aim to maintain a steady pace as you step from side to side
  • Start with a slow pace then increase the pace, then finally add in your arms
  • Keep your chest open and head straight (you are a whole QUEEN remember???) 🙂
  • Remember to keep your arms up don’t let them droop to the side
  • Bring your arms out as much as you can with each movement backwards
  • Keep your neck as straight as you can, only looking down to make sure your from is correct

Love Handles Workout for Swimmers 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 Swimmers

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.

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 Swimmers Frequently Asked Questions (FAQ)

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.

How long does it take to lose love handles?

Give yourself a minimum of four weeks to start to see visible results.

The exact time it will take varies from person to person, but in my experience as a personal trainer, the average time you need to SEE changes is about four weeks.

🔔Keep in mind that changes are happening in your body before this 4 week mark – especially if you’re doing my workouts.

People that do my workouts FEEL a difference immediately from the very first workout.

So exercise patience, stay consistent and you will see your love handles start to reduce.

And since 4 weeks is just the average, some people start to see results faster than that. While others see results a bit later.

Some of the factors that influence how quickly you see results are your current body weight, body fat percentage, steps taken per day, genetics, hormones. macros, quantity of food consumed on a daily basis, sleep quality, and more.

Of all these factors, the top 3 things you can control are diet, exercise and stress.

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.

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.

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 Swimmers)

There are two workout options for love handles workout for swimmers 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 Swimmers 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: Love Handles & Belly Fat Workout | Standing Only – Home Workout

Love Handles Workout for Swimmers (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Swimmers: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Swimmers-prisoner bends exercise
  • Love Handles Workout for Swimmers-quick butt kicks exercise
  • Love Handles Workout for Swimmers-x pivot exercise
  • Love Handles Workout for Swimmers-side steps with arms exercise
  • Love Handles Workout for Swimmers-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. prisoner bends
  2. quick butt kicks
  3. x pivot
  4. side steps with arms
  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. side steps with arms
  3. x pivot
  4. quick butt kicks
  5. prisoner bends

Once you complete this second round, congratulations! Your love handles workout for swimmers 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?

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Love Handles Workout for Swimmers exercise

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

Love Handles Workout for Swimmers Pin 1 Dec 27 2023

Love Handles Workout for Swimmers – Printable

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