8 Exercises to Help You Get Rid of Stubborn Love Handles

Love handles are the pesky little pockets of fat that seem to cling to your waistline no matter how hard you try to get rid of them. 

But you’re not alone—many people struggle with stubborn love handles, and it can be frustrating when you’re doing everything right but not seeing the results you want.

You know what I’m talking about: you’ve tried every crash diet, done endless cardio, and maybe even thought about trying some fancy, expensive treatments. 

But still, those love handles seem to hang around, like they’re just waiting to sabotage your efforts.

Well, here’s the good news: you’re not stuck with them forever. 

In fact, with the right combination of exercises, you can target that stubborn area, reduce overall body fat, and—most importantly—feel more confident in your body. 

So, I’m going to walk you through eight exercises that can help you get rid of those love handles for good.

 

8 Exercises to Help You Get Rid of Stubborn Love Handles

But let me be clear before we dive in—no exercise is a magic fix. Spot reduction, the idea that you can target fat loss in one specific area of your body, is a bit of a myth. 

That said, these exercises will help tone the muscles around your waist, reduce overall body fat, and, when combined with a healthy diet, they’ll definitely make a difference.

 

1. Russian Twists

This exercise is a classic for targeting the obliques, the muscles that wrap around your sides and are often the culprits behind those stubborn love handles.

How to Do It:

  1. Sit on the floor with your knees bent and your feet flat.
  2. Lean back slightly, keeping your spine straight, and lift your feet off the floor if you can for added challenge.
  3. Clasp your hands together in front of you (or hold a weight if you’re ready to level up).
  4. Twist your torso to the right, bringing your hands beside your hip.
  5. Twist back to the left, tapping the floor lightly with your hands.
  6. Continue alternating sides, engaging your core and keeping your movements controlled.

Why It Works:

Russian Twists engage the obliques and help sculpt the sides of your waist. By consistently doing them, you’re building muscle and helping to tone the area around your love handles.

Pro Tip: It’s easy to get carried away with speed, but slow and steady wins the race here. 

Focus on the control of your movements and keep that core engaged throughout.

 

2. Side Planks with Hip Dips

Side planks are a fantastic core exercise, and adding hip dips makes them even more effective for targeting love handles.

How to Do It:

  1. Lie on your side, with your elbow directly under your shoulder, and stack your legs on top of each other.
  2. Lift your hips so your body forms a straight line from head to toe.
  3. Lower your hips toward the floor, then raise them back up to the starting position.
  4. Repeat for a set of 10–15 reps on each side.

Why It Works:

Side planks are a killer move for the obliques and the muscles around your waist. By adding the hip dip, you’re engaging the entire side of your body, really isolating those love handles.

Pro Tip: If you’re a beginner, modify the move by keeping your lower knee on the ground for support. As you get stronger, work toward having both legs extended.

 

3. Bicycle Crunches

If you’re not already doing these, you’re seriously missing out. Bicycle crunches are one of the best exercises for attacking love handles and toning your entire core.

How to Do It:

  1. Lie on your back with your hands behind your head and knees bent at 90 degrees.
  2. Bring your left elbow and right knee toward each other, while straightening your left leg.
  3. Twist your torso to the left as you extend your leg out, aiming to bring your elbow toward the opposite knee.
  4. Alternate sides, bringing your right elbow to your left knee and extending your right leg out.

Why It Works:

Bicycle crunches get those obliques firing. The twist of the torso combined with the leg extension works not only your upper abs but your side muscles as well, making it a perfect move for targeting stubborn love handles.

Pro Tip: Make sure to focus on form here. Don’t just rush through it—control each twist and engage your obliques as you move.

 

4. Mountain Climbers

Mountain climbers are an awesome full-body exercise that will get your heart rate up while targeting your core, including the muscles around your love handles.

How to Do It:

  1. Start in a high plank position, with your hands directly under your shoulders and your body in a straight line.
  2. Drive one knee toward your chest, keeping your core tight.
  3. Quickly switch legs, bringing the opposite knee toward your chest.
  4. Continue alternating legs as if you’re “climbing.”

Why It Works:

Mountain climbers are fantastic for burning calories and fat. They engage your obliques and help target the area around your love handles while also working your shoulders, chest, and legs.

Pro Tip: Keep your core tight throughout the movement to prevent your lower back from sagging. The tighter you keep your core, the better the workout for your love handles.

 

5. Woodchoppers

Woodchoppers are great for toning your core, especially your obliques. This exercise mimics the twisting motion used in chopping wood, hence the name.

How to Do It:

  1. Stand with your feet shoulder-width apart and hold a medicine ball or dumbbell with both hands.
  2. Start with the weight by one hip.
  3. Twist your torso to bring the weight up and across your body, ending above your opposite shoulder.
  4. Slowly lower the weight back down to your starting position and repeat on the other side.

Why It Works:

This rotational movement is perfect for hitting the love handle area. By twisting your torso with a weight, you’re engaging the muscles on both sides of your waist.

Pro Tip: Use a weight that challenges you but doesn’t compromise your form. Start light and gradually increase the weight as your strength improves.

 

6. Flutter Kicks

Flutter kicks are simple, effective, and will leave your core burning. They might seem like a basic move, but don’t underestimate their power.

How to Do It:

  1. Lie on your back with your legs extended and your arms at your sides.
  2. Lift both legs off the ground about 6 inches.
  3. Alternate kicking your legs up and down in a fluttering motion.
  4. Keep your core tight and avoid letting your lower back arch.

Why It Works:

Flutter kicks target the lower abs and obliques. They help engage your entire core, and when combined with other exercises, can be highly effective for trimming love handles.

Pro Tip: Keep your legs straight and avoid letting them dip too low, as that can strain your lower back. Engage your abs to prevent this.

 

7. Standing Oblique Crunches

This exercise may look simple, but trust me, it’s effective. It targets the sides of your body and helps engage your obliques for a smoother, leaner waistline.

How to Do It:

  1. Stand with your feet shoulder-width apart and place your hands behind your head.
  2. Lift your right knee toward your right elbow, while simultaneously bringing your right elbow down toward your knee.
  3. Lower back down and repeat on the other side.

Why It Works:

Standing oblique crunches mimic the same movement pattern as a traditional crunch but add an element of balance and coordination. This makes them even more effective for toning those love handles.

Pro Tip: Don’t just bring your knee to your elbow—try to actively squeeze your oblique to maximize the contraction.

 

8. Treadmill Sprints or HIIT Workouts

You’ve heard it before, and I’ll say it again: cardio is a game-changer for burning fat, and HIIT (High-Intensity Interval Training) is one of the best methods for torching love handles.

How to Do It:

  1. Warm up with a slow jog or brisk walk for 5–10 minutes.
  2. Sprint at maximum effort for 20–30 seconds.
  3. Recover by walking or jogging for 1–2 minutes.
  4. Repeat this cycle for 20–30 minutes.

Why It Works:

HIIT workouts ramp up your metabolism and burn fat like no other. While they don’t specifically target love handles, they help you burn overall fat, which will eventually reduce the fat around your waistline.

Pro Tip: HIIT can be done with various exercises, not just sprints. Try jump squats, burpees, or jumping jacks as alternatives.

 

Conclusion

When it comes to getting rid of stubborn love handles, there’s no one-size-fits-all solution. 

It’s about consistency—doing these exercises regularly, alongside a healthy, balanced diet, and staying committed to your fitness goals.

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