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Love Handles Workout for Yoga Practitioners (+ FULL Workout Video) 🎥

Looking to shed those stubborn love handles while staying in sync with your yoga practice?

This workout has got you covered!

Say goodbye to excess inches and hello to a stronger core with this Love Handles Workout specifically designed for yoga practitioners.

I’ll guide you through a series of effective exercises that will not only help trim down those sides but also enhance your stability and balance on the mat.

Get ready to strengthen your body, mind, and yoga game with this effective and fun love handles workout.

Let’s roll out the mat and get started! 💪

Love Handles Workout for Yoga Practitioners: 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.

Exercises in this Workout for Love Handles

Love Handles Workout for Yoga Practitioners Exercise 1: standing oblique crunch

standing oblique crunch exercise demo

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Want to avoid doing standing oblique crunch 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 oblique crunch correctly.

  • As you perform the standing oblique crunch, focus on bending sideways at the waist while keeping your upper body and hips facing forward
  • Engage your core muscles by pulling your belly button towards your spine. This will provide stability and support throughout the exercise
  • Imagine yourself as a graceful dancer, leaning and bending with fluidity and elegance as you perform the standing oblique crunch. 😊
  • Focus on the side of your waist as you perform the crunch, visualizing your oblique muscles activating and contracting with each movement.
  • Exhale as you crunch to the side, emphasizing the contraction of your oblique muscles, and inhale as you return to the starting position

Love Handles Workout for Yoga Practitioners Exercise 2: boxer bounds

boxer bounds exercise demo

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

Quick tips to do boxer bounds correctly.

  • Use small side to side bounding motions (no need to jump)
  • Start with a slow pace and gradually increase to a comfortable speed over time
  • Use your core muscles to help you balance
  • Use a smooth, consistent movement pattern
  • Keep your shoulders down and back

Love Handles Workout for Yoga Practitioners Exercise 3: sumo reaches

sumo reaches exercise demo

Want to avoid doing sumo reaches 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 sumo reaches correctly.

  • Maintain an upright posture with your chest lifted and your shoulders relaxed. Imagine a string pulling you up from the top of your head, keeping your spine aligned.
  • As you perform the sumo reaches movement, focus on reaching diagonally across your body, alternating between sides, while keeping your hips and lower body stable.
  • Focus on the dynamic side-to-side movement of your torso, imagining your oblique muscles activating and working with each reach.
  • Play with the speed and intensity of your reaches, alternating between slower, controlled movements and quicker, more explosive reaches to challenge your core stability.

Love Handles Workout for Yoga Practitioners Exercise 4: Single tray taps

Single tray taps exercise demo

Want to avoid doing Single tray taps incorrectly? Try this Premium workout video. And be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do Single tray taps correctly.

  • try to keep your feet moving at all times throughout the single tray taps exercise
  • make sure your arms aren’t drooping too low towards your waist
  • raise your arms as high as possible elbows should be around chin level or higher
  • with your arms, imagine you’re trying to clap with your elbows and you’ll be on the right track
  • keep your core engaged to stabilize your body

Love Handles Workout for Yoga Practitioners 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 Yoga Practitioners

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 Yoga Practitioners Frequently Asked Questions (FAQ)

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 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.

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.

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 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 Yoga Practitioners)

There are two workout options for love handles workout for yoga practitioners 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 Yoga Practitioners 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 Yoga Practitioners (Option 2):

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

I have you covered.

Follow the workout outline below.

Love Handles Workout for Yoga Practitioners: Workout Outline

⏩⏩ swipe right to see the next move

  • Love Handles Workout for Yoga Practitioners-standing oblique crunch exercise
  • Love Handles Workout for Yoga Practitioners-boxer bounds exercise
  • Love Handles Workout for Yoga Practitioners-sumo reaches exercise
  • Love Handles Workout for Yoga Practitioners-Single tray taps exercise
  • Love Handles Workout for Yoga Practitioners-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 oblique crunch
  2. boxer bounds
  3. sumo reaches
  4. Single tray taps
  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. Single tray taps
  3. sumo reaches
  4. boxer bounds
  5. standing oblique crunch

Once you complete this second round, congratulations! Your love handles workout for yoga practitioners 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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Love Handles Workout for Yoga Practitioners – Printable

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