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Workout to Get Rid of Love Handles (+ Simple Workout Video) 📝

It’s your lucky day, you’re looking at the workout to get rid of love handles.

Are you tired of stubborn love handles that just won’t go away despite trying countless diets and exercises?

You don’t feel confident in your skin, and it seems like no matter how hard you try to get rid of them, they stick around, leaving you feeling frustrated and defeated.

What’s worse, these love handles are not just affecting your physical appearance but they’re also lowering our confidence.

You’ve started avoiding fitted clothes and dreading bikini season.

You’re wondering if you’ll ever feel comfortable and confident in your body again.

But there’s good news!

Koboko Fitness love handles workouts are specifically designed to target those tricky areas that most workouts miss.

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All exercises are standing-only, so you never have to worry about uncomfortable floor exercises.

When combined with my belly fat workouts, it can help you sculpt a stronger, tighter midsection.

It’s time to get the ultimate strong and confident body you’ve always dreamed of and truly deserve.

See, those love handles don’t stand a chance.

Time to say hello to a confident you!

Workout to Get Rid of Love Handles: Who this Workout is For

This love handles workout is specifically designed to help reduce excess fat around the waist.

While this workout is beneficial for women of all fitness levels, it is particularly helpful for those looking to tone and sculpt their midsection.

It is also a wonderful complement to belly fat workouts.

Workout to Get Rid of Love Handles: 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

Workout to Get Rid of Love Handles Exercise 1: 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.

Workout to Get Rid of Love Handles Exercise 2: straight leg kicks with modification

straight leg kicks with modification exercise demo
Want to avoid doing straight leg kicks with modification incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do straight leg kicks with modification correctly.

  • Make sure your feet are shoulder-width apart at the starting point of the exercise
  • Place your foot flat on the ground with your toes pointed forward (the foot supporting your body when you raise your other leg)
  • Extend your hips until your thighs are parallel to the ground
  • Keep your back straight and your head still
  • Keep your core engaged as you’re doing these straight leg kicks
  • Use your abs to stabilize your torso
  • Don’t rush go at your own steady pace

Workout to Get Rid of Love Handles 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.

Workout to Get Rid of Love Handles Exercise 4: speed bag punches

speed bag punches exercise demo
Want to avoid doing speed bag punches 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 speed bag punches correctly.

  • Stand in front of your imaginary speed bag with your feet shoulder-width apart, knees slightly bent, and weight evenly distributed. Keep your hands up and elbows close to your body
  • Focus your eyes on the imaginary speed bag and maintain a steady rhythm as you punch
  • Vary the speed and intensity of your punches, and try to hit the bag with different parts of your hand (e.g. knuckles, palm, or fist)
  • Maintain a steady rhythm and tempo. Start slow and gradually increase your speed as you get more comfortable with the technique
  • Focus on breathing deeply and staying loose, and let your punches flow naturally

Workout to Get Rid of Love Handles Exercise 5: warrior bows

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

Quick tips to do warrior bows correctly.

  • The advanced modification of this exercise involves holding a light dumbbell in one arm as you lean
  • Keep your movements controlled and deliberate, maintaining balance and stability throughout the exercise
  • Listen to your body and adjust the width of your stance as needed to maintain proper alignment and stability.
  • Pause briefly in the lowest position of the bow, before rising back up.

3 Workout to Get Rid of Love Handles Tips & Advice

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.

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.

Workout to Get Rid of Love Handles 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 love handles?

Love handles, also known as muffin tops, are excess pockets of fat that sit right at the sides of the waist.

They are called love handles because when a loved one puts their hand around the waist, they can usually feel the fat deposit rolls on the waist.

It surprises me that we have turned a loving gesture (a loved one holding our waist) into a source of insecurity (omg! they can feel the fat rolls there).

But I’m not here to judge. I’m only here to help.

Love handles are extra frustrating for people that want a more toned and sculpted midsection.

Those that want an hourglass figure.

And anyone that is worried about their loved ones feeling bumps or rolls while holding their waist.

Love handles can be stubborn and difficult to get rid of.

But it is actually very possible to get rid of love handles completely.

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.

How fast do love handles go away?

Give yourself a minimum of 4 weeks to start to see visible reduction in love handles.

The love handles will go away with a consistent regimen of healthy eating and daily exercise.

For some people, the appearance of love handles may start to reduce quicker than 4 weeks. For others, it may take longer.

The key is to eat healthy, workout, and patiently watch the changes happen. Personally, I don’t recommend hyper-focusing on love handles.

It is much better to focus on the following:

  • – Are you eating responsibly? (not too much, not too little)
  • – Consistently exercising for at least 30 minutes daily?
  • – Does your daily life have room for you to get up and move at least once every 40 minutes?
  • – Do you have a handle on your sugar intake?
  • – Is your sleep hitting 7.5 hours or more daily?

These are factors within your control that all contribute to losing love handles quickly.

I strongly recommend focusing on those factors. And loving your body – whatever stage or state it is in.

It’s not easy, but you can do it and Koboko Fitness is here to help you do just that.

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 (Workout to Get Rid of Love Handles)

There are two workout options for workout to get rid of love handles 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.

Workout to Get Rid of Love Handles 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!

Workout to Get Rid of Love Handles (Option 2):

Do you want to try a self-paced workout to get rid of love handles workout?

I have you covered.

Follow the workout outline below.

Workout to Get Rid of Love Handles: Workout Outline

⏩⏩ swipe right to see the next move

  • Workout to Get Rid of Love Handles-side crunch with modification exercise
  • Workout to Get Rid of Love Handles-straight leg kicks with modification exercise
  • Workout to Get Rid of Love Handles-wide knee to elbows exercise
  • Workout to Get Rid of Love Handles-speed bag punches exercise
  • Workout to Get Rid of Love Handles-warrior bows 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. side crunch with modification
  2. straight leg kicks with modification
  3. wide knee to elbows
  4. speed bag punches
  5. warrior bows

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. warrior bows
  2. speed bag punches
  3. wide knee to elbows
  4. straight leg kicks with modification
  5. side crunch with modification

Once you complete this second round, congratulations! Your workout to get rid of love handles 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?

Try this Premium Workout

Workout to Get Rid of Love Handles exercise

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

Workout to Get Rid of Love Handles Pin 1 Nov 29 2023

Workout to Get Rid of Love Handles – Printable

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