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Love Handles Workout for Volunteers (+ FULL Workout Video) 🎥

I’m so happy you stumbled on the love handles workout for volunteers.

But despite the good you do, maybe love handles are just not letting you be great?

Are those stubborn love handles causing you frustration?

You’re not alone – many people struggle with reducing excess fat in that area.

But don’t worry, there is a solution.

With this the help of this fast love handles workout, you’ll be able to tackle those pesky sides and achieve the toned physique you desire.

I’ll guide you through a series of exercises specifically designed to help trim and tone your sides, helping to slim down your waistline.

Say goodbye to love handles and hello to a confident, sculpted body.

Love Handles Workout for Volunteers: 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.

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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 Volunteers Exercise 1: standing crunches

standing crunches exercise demo

Want to avoid doing standing crunches 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 crunches correctly.

  • As you perform the standing crunches, focus on bringing your knee toward your arms creating a “C” shape with your upper body
  • Try to maintain an upright posture throughout the exercise, avoiding any rounding or arching of your back. Keep your chest lifted and your shoulders relaxed.
  • Focus on the connection between your core and the movement of your upper body, feeling the engagement in your abdominal muscles as you crunch
  • Practice some mind muscle connection by thinking of your abdominal muscles working as you perform the standing crunches, imagining them contracting and sculpting your midsection with each repetition.
  • Go nice and slow. This exercise is not about speed – it is about control

Love Handles Workout for Volunteers Exercise 2: side hop punch

side hop punch exercise demo

Want to avoid doing side hop punch 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 side hop punch correctly.

  • Try to keep your feet around shoulder-width apart
  • Keep your core engaged when doing a side hop punch
  • Keep your back as straight as you can as you punch
  • Keep your core nice and tight
  • Fully extend each arm as you punch
  • Keep your elbows tucked in and your fists at chin level while punching during the side hop punch
  • Engage your glutes to power your jumps and punches
  • Land softly and gently to minimize the impact of this exercise
  • Breathe 🙂 avoid holding your breath as you punch
  • Focus on your form and technique rather than speed or repetitions (slow and stead is okay)

Love Handles Workout for Volunteers Exercise 3: wide knee to elbows

wide knee to elbows exercise demo

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

Quick tips to do wide knee to elbows correctly.

  • This is an exercise I sometimes jokingly call “hubba hubba” 😂. Keep this is mind and you will find it surprisingly easy to do the exercise with great form!
  • Keep your arms in the active position throughout the exercise. You want a straight line from elbow to shoulder
  • Use your breath as a tool for stability. Inhale deeply before initiating the movement, and as you exhale, engage your core and feel the power transferring from your center to your limbs.
  • Start with a slower pace and focus on maintaining proper form. As you become more comfortable and confident, you can gradually increase the speed and intensity of the movement.

Love Handles Workout for Volunteers Exercise 4: jumping jacks with low impact option

jumping jacks with low impact option exercise demo

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

  • Suck your belly in to keep your core engaged. Focus most of your effort on moving your legs
  • Move as quickly as you can once you have the movement down
  • Lock your eyes on a stationary object in front of you to help you maintain a straight back
  • For lower impact, focus on stepping your foot as fast as you can. No jumping needeed
  • Pay attention to creating a consistent pace. Don’t start too fast to the point of being unable to complete the round. A nice steady pace is best.

Love Handles Workout for Volunteers Exercise 5: ab axis

ab axis exercise demo

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

Quick tips to do ab axis correctly.

  • Focus on maintaining a tall and upright posture throughout the exercise, avoiding any slumping or collapsing of your spine.
  • Keep your palms open and grazing the back of your thighs as you lean.
  • Keep your movements smooth and continuous, avoiding any pauses or jerks in the rotation.
  • Focus on twisting from your waist, engaging your oblique muscles on each side.
  • Keep your feel flat on the ground (avoid being on tiptoes when doing the ab axis exercise).

3 Love Handles Tips for Volunteers

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 Volunteers Frequently Asked Questions (FAQ)

Are love handles just body fat?

Yes, love handles are indeed just body fat with a twist.

The primary difference between love handles and regular body fat is the specific location of love handles fat.

Love handles are pockets of excess fat that are deposited underneath the skin.

They are visible as roles on the sides of the waist in both men and women.

The twist is that love handles are also influenced by genetics, hormonal changes, and lifestyle choices.

A fun thing to know about love handles is that they actually serve a function.

Love handles help with insulation (so you don’t get cold as easily). They help protect internal organs and they also serve as energy storage.

The lifestyle factors that can encourage love handles are excess consumtion of simple sugars (things like cookies, donuts, and ice-cream), insufficient sleep, not enough exercise, or a combination of all of these.

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.

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.

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 ♥

Workout Options (Love Handles Workout for Volunteers)

There are two workout options for love handles workout for volunteers 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 Volunteers 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 Workout | Home Workout for Women

Love Handles Workout for Volunteers (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Volunteers: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Volunteers-standing crunches exercise
  • Love Handles Workout for Volunteers-side hop punch exercise
  • Love Handles Workout for Volunteers-wide knee to elbows exercise
  • Love Handles Workout for Volunteers-jumping jacks with low impact option exercise
  • Love Handles Workout for Volunteers-ab axis 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 crunches
  2. side hop punch
  3. wide knee to elbows
  4. jumping jacks with low impact option
  5. ab axis

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. ab axis
  2. jumping jacks with low impact option
  3. wide knee to elbows
  4. side hop punch
  5. standing crunches

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

Ready to Get Faster Results?

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