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Love Handles Workout for THAT Girl (+ Free Video)

This is the love handles workout for that girl.

Are you on your way to becoming THAT girl?

I hear it. And I’m so here for it.

It’s impossible to truly feel like you’re That Girl without being on top of health and fitness.

So today, this love handles workout is here to help you.

The carefully curated combination of targeted exercises, will help you tone and tighten your midsection, leaving you feeling fierce, fabulous, and on FIYA!

Get ready to rock that dress and step on your nay sayers necks haha

Love Handles Workout for THAT Girl: How this Workout Works

This love handles workout works by burning calories in the quickest and easiest way possible.

This is achieved through a combination of exercises specially selected by a Certified Personal Trainer, intense focus on standing only exercises (you never need to get on the floor), and strengthening the deep core and oblique muscles that pull in, tighten and tone the waist.

When combined with a responsible approach to eating, this love handles workout is highly effective for burning fat to reveal a smoother, more toned waistline.

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Exercises in this Workout for Love Handles

Love Handles Workout for THAT Girl Exercise 1: standing marches

standing marches exercise demo
Want to avoid doing standing marches 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 standing marches correctly.

  • Aim to lift your knee till it reaches inbetween your elbows or as high as your flexibility allows
  • Let your belly do the work of slightly bending your torso and raising each leg
  • Start slow, then increase the pace as you feel comfortable
  • Tense the muscles in your belly area to feel the full effect of the standing marches exercise


Love Handles Workout for THAT Girl Exercise 2: Shimmy

Shimmy exercise demo
Want to avoid doing Shimmy 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 Shimmy correctly.

  • Keep a soft bend in your knees while doing a shimmy
  • Keep your arms up your elbows should almost be as high as your shoulders
  • Maintain a steady pace
  • Land on the balls of your feet (not your heels)
  • Move your hips all the way to each side (you’re turning your body slightly to each side)
  • Focus on the movement of your feet even paced and steady
  • Engage your core muscles to maintain stability throughout the movement
  • Keep your feet grounded and shoulder-width apart


Love Handles Workout for THAT Girl Exercise 3: side crunch with modification

side crunch with modification exercise demo
Want to avoid doing side crunch with modification 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 crunch with modification correctly.

  • Do the bodyweight only modification if this is your first time doing a standing side crunch.
  • If you are more advanced, add a dumbbell for an extra challenge.
  • Maintain steady control throughout the movement. Keep your arm straight but avoid pulling or using excessive force.
  • Be mindful of excessive leaning or twisting. Aim to keep your upper body aligned with your hips and avoid any strain on your lower back.
  • Focus on controlling the weight and movement of the dumbbell (or just your arm).
  • Avoid using momentum or swinging the weight, as this can diminish the effectiveness of the exercise and increase the risk of injury.
  • Engage your entire core throughout the exercise. This comprehensive core engagement will provide stability and enhance the overall effectiveness of the exercise.


Love Handles Workout for THAT Girl Exercise 4: flap pulls

flap pulls exercise demo
Want to avoid doing flap pulls incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do flap pulls correctly.

  • keep your head up and looking forward
  • keep your chest open (dont curl your shoulders inward as if you’re carrying a backpack)
  • don’t lean back
  • avoid arching your back
  • keep your back straight
  • flap your hands all the way past your knees
  • keep your core engaged
  • relax your shoulders as much as you can (don’t hold tension in your neck and shoulders as you move)


Love Handles Workout for THAT Girl Exercise 5: 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.


3 Love Handles Tips for THAT Girl

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.

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.



Love Handles Workout for THAT Girl 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.

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.

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 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.

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 THAT Girl)

There are two workout options for love handles workout for that girl 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 THAT Girl 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: BEST love handles & belly fat workout \\ Snatch your waist!

Love Handles Workout for THAT Girl (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for THAT Girl: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for THAT Girl-standing marches exercise
  • Love Handles Workout for THAT Girl-Shimmy exercise
  • Love Handles Workout for THAT Girl-side crunch with modification exercise
  • Love Handles Workout for THAT Girl-flap pulls exercise
  • Love Handles Workout for THAT Girl-standing 3d crunch 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 marches
  2. Shimmy
  3. side crunch with modification
  4. flap pulls
  5. standing 3d crunch

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 3d crunch
  2. flap pulls
  3. side crunch with modification
  4. Shimmy
  5. standing marches

Once you complete this second round, congratulations! Your love handles workout for that girl 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 THAT Girl exercise

Gentle Reminder: You’ve come this far…just keep going


Love Handles Workout for THAT Girl Pin 1 Jan 10 2024

Love Handles Workout for THAT Girl – Printable

Love Handles Workout for THAT Girl Pin 2  Jan 10 2024

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