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Workouts to Lose Love Handles (+ Helpful Workout Video) πŸ˜„

Yay! You found the best workouts to lose love handles.

Does seeing stubborn love handles in the mirror make you sigh in frustration?

Are you tired of trying workout routines that demand you get on the floor, leading to discomfort and sometimes, bruises?

Does your dream of achieving the perfect, strong, and confident body seem elusive?

It can be frustrating when you don’t see results from your workouts, especially when your love handles are the focus area.

And let’s face it, love handles can make you feel self-conscious and unconfident.

But what if there was a solution that could help you finally get rid of them?

This game-changing love handles workout routine is specially designed to target your love handles.

What’s unique about this workout?

No more uncomfortable floor exercises!

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No joke!

All the exercises are standing only, aimed at making your workout routine as comfortable and easy as possible.

These stand-up exercises focus on engaging your oblique muscles, making them stronger, tighter, and more cinched in.

Combine them with Koboko Fitness belly fat workouts, and you’re on your way to achieving the dream body you’ve always wanted and totally deserve.

Workouts to Lose 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.

Workouts to Lose Love Handles: 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.

Exercises in this Workout for Love Handles

Workouts to Lose Love Handles Exercise 1: standing jackknives

standing jackknives exercise demo

Want to avoid doing standing jackknives 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 jackknives correctly.

  • Engage your glutes and leg muscles as you lift your leg. To do this effectively, you will need to maintain tension in your belly area for stability and balance.
  • Focus on maintaining an upright and tall posture. Avoid rounding your shoulders or hunching forward. Stand tall with your chest lifted and your spine in a neutral position.
  • Instead of simply letting your leg drop down, control the descent by engaging your core and slowly lowering your leg back to the starting position.
  • When reaching for your foot, hold that position for a few seconds before slowly returning to the starting position. Isometric contractions can help strengthen your muscles and improve stability.
  • Pay attention to the position and alignment of your feet and ankles. Ensure that they are facing forward and aligned with your knees and hips. This will help maintain stability.
  • Instead of relying solely on the movement of your leg, focus on initiating the lift from your core muscles.

Workouts to Lose Love Handles Exercise 2: ski jumps with low impact modification

ski jumps with low impact modification exercise demo

Want to avoid doing ski jumps with low impact 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 ski jumps with low impact modification correctly.

  • Land with a slight bend in your knees and try to absorb the impact with your muscles while performing ski jumps
  • By swinging your arms as you jump, you can increase your momentum and improve your balance upon landing
  • Keep your arms and hands close to your body to help with balance
  • Land softly on the balls of your feet rather than flat-footed or on your heels
  • Leverage the power of your legs to propel yourself upwards and execute the lateral jump
  • Do the low impact version if you are new ski jumps it is equally as effective

Workouts to Lose Love Handles Exercise 3: knee hugs

knee hugs exercise demo

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

Quick tips to do knee hugs correctly.

  • Stand tall with good posture, keeping your feet hip-width apart
  • As you lift your knee towards your chest, focus on using your hip flexor muscles to initiate the movement.
  • Aim to bring your knee as close to your chest as possible while maintaining your balance
  • Go for a slow and controlled movement. Don’t rush knee hugs. This allows for better muscle engagement and control.
  • Keep your shoulders relaxed.

Workouts to Lose Love Handles Exercise 4: Back taps

Back taps exercise demo

Want to avoid doing Back taps 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 Back taps correctly.

  • Keep your shoulders relaxed and avoid arching your back during the back taps
  • Imagine you are clapping your shoulder blades togehter in the back, and you’ll get the idea of what your arms are supposed to be doing πŸ™‚ Keep both arms parallel to the floor (as best you can)
  • Only move one foot away when the other lands
  • Ensure that the core is engaged throughout the exercise for better stability

Workouts to Lose Love Handles Exercise 5: frankenstein walk

frankenstein walk exercise demo

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

Quick tips to do frankenstein walk correctly.

  • Focus on taking slow, deliberate steps, lifting your legs straight out in front of you like Frankenstein’s monster πŸ˜„
  • Keep your movements controlled and avoid swinging your legs or letting them flop down. Aim for a smooth and purposeful motion.
  • Maintain a relaxed but engaged upper body. Avoid hunching your shoulders or tensing your neck.
  • Breathe steadily as you walk, inhaling deeply and exhaling fully to maintain a sense of calm and control.
  • Lift your legs as high as your flexibility allows without compromising your balance or form. Don’t force the range of motion; gradually increase it as your flexibility improves over time

3 Workouts to Lose Love Handles Tips & Advice

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. πŸ˜…

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.

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.

Workouts to Lose Love Handles Frequently Asked Questions (FAQ)

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 πŸ‘ and stay consistent with the workouts β™₯

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.

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.

How can I prevent love handles from coming back?

The best way to prevent love handles from coming back is by having standards in 3 core areas of your life.

These three core areas are. Exercise, food, and sleep.

As an example, these are the standards that I personally follow:

1️⃣ Exercise: My standard is to be active for a minimum of 5 minutes for every hour that I am awake

This means I try to avoid long stretches of sitting at my computer without getting up.

2️⃣ Food: My standard is to have 80 – 90% of my produce unprocessed and organic.

This means, given a choice between organic red peppers and conventionally grown red peppers, I’ll probably choose the organic.

3️⃣ Sleep: My standard is to aim for 8 hours of sleep every night.

This means I don’t scroll on TikTok or any social media after I’ve taken my evening shower.

At this point, I should disclose that I never hit all my standards perfectly everyday.

But I’ve noticed that the quality of my life and the fitness of my body is so much better when I have these standards compared to when I don’t.

I found that having standards is easily the best way to make permanent changes in the way we exercise, eat and sleep.

And once these 3 areas are in good order, love handles will successfully be prevented from coming back.

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.


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.)

πŸ“ 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 πŸ˜‚

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.

Workout Options (Workouts to Lose Love Handles)

There are two workout options for workouts to lose 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.

Workouts to Lose 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: Back Fat Bodyweight Workout | Standing Exercises – Home Workout

Workouts to Lose Love Handles (Option 2):

Do you want to try a self-paced workouts to lose love handles workout?

I have you covered.

Follow the workout outline below.

Workouts to Lose Love Handles: Workout Outline

⏩⏩ swipe right to see the next move

  • Workouts to Lose Love Handles-standing jackknives exercise
  • Workouts to Lose Love Handles-ski jumps with low impact modification exercise
  • Workouts to Lose Love Handles-knee hugs exercise
  • Workouts to Lose Love Handles-Back taps exercise
  • Workouts to Lose Love Handles-frankenstein walk 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 jackknives
  2. ski jumps with low impact modification
  3. knee hugs
  4. Back taps
  5. frankenstein walk

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. frankenstein walk
  2. Back taps
  3. knee hugs
  4. ski jumps with low impact modification
  5. standing jackknives

Once you complete this second round, congratulations! Your workouts to lose 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.

Are You Ready to Level Up?

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Workouts to Lose Love Handles exercise

Gentle Reminder: Do your best and leave the rest

Workouts to Lose Love Handles Pin 1 Nov 15 2023

Workouts to Lose Love Handles – Printable

Workouts to Lose Love Handles Pin 2  Nov 15 2023

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