Since there is nothing to love about love handles, how they got their name is a mystery. Love handles, also referred to as “muffin tops,” are the excess weight and fat around the sides of the waist. They create undesirable bulges and rolls that often spill over the top of our pants and skirts.
The truth is, many of us spend time trying to eliminate, or at least reduce, these unwanted areas of fat around our hip area.
While targeting body fat reduction around the waistline is not possible, combining cardiovascular exercises and strength training may trim down this area as you lose weight.
In this post, we’ll walk you through the most effective exercises to strengthen your core, shed stubborn fat, and share why your diet plays a key role in helping you start trimming those love handles for good.
Why Love Handles Appear
The underlying cause of love handles is the accumulation and retention of fat cells when you consume more calories than you burn. Fat storage is more common in specific areas of the body, such as the abdominal area, hips, and lower back.
Additionally, recently published National Institute of Health (NIH) resources show that many factors can influence body fat distribution and may contribute to the development of love handles, such as:
- Hormones
- Poor sleep patterns and stress
- Decrease in muscle mass and a change in body composition as we age
- A lack of physical activity
- Poor nutrition and diet
- Medical issues and medications
Our 5 Best Exercises to Lose Love Handles
Love handles are not dangerous in themselves. However, obesity and abdominal fat accumulation may lead to a higher risk of certain serious health complications.
The good news is that by combining cardiovascular exercises, ab workouts, and weight training, you may be able to reduce those undesirable midsection rolls.
Our recommended love handle workouts are:
Exercise 1: Abdominal Twists
This seated exercise is a great place to start. Also referred to as Russian Twists, this is one of the most popular love handle workouts. It can strengthen your core and oblique and trim your midsection all at once.
Here’s how to do the perfect abdominal twist:
- Sit with your knees bent and feet on the floor (or lift your heels slightly for an added challenge).
- Lean back slightly so your torso is at about a 45-degree angle and keep your back straight, not rounded.
- Clasp your hands together in front of your chest (or hold a dumbbell/medicine ball once you’re ready for added resistance).
- Brace your abs as if someone’s about to tap your stomach.
- Twist your torso to the right, bringing your hands toward the floor beside your hip.
- Return to center, then twist to the left side in a controlled motion.
- Repeat for 10–20 reps per side, focusing on slow, controlled movement rather than speed.
Progression tip: As you become stronger, increase the number of reps, add weight, or keep your heels lifted to intensify the exercise.
Exercise 2: Bicycle Crunches
Perhaps one of the most widely used oblique exercises and one of the best love handle exercises is the bicycle crunch. This training move targets both superficial and deep core muscles, combining the benefits of cardio and strength movements.
Follow these tips to perform the perfect bicycle crunch:
- Lie flat on your back with your lower back pressed into the mat and your hands lightly behind your head.
- Lift your knees so they’re bent at 90 degrees with your shins parallel to the floor.
- Lift your shoulder blades off the ground while engaging your core (avoid pulling on your neck).
- Bring your right elbow toward your left knee and extend your right leg straight out.
- Switch sides smoothly by mirroring the movement toward your right side.
- Alternate sides like you are pedaling a bike for 12–20 reps per side.
- Keep the movement controlled by focusing on twisting from your torso, not just your elbows.
Progression tip: Slow the pace to increase muscle engagement, or add a pause when your elbow and knee meet.
Exercise 3: Leg Windshield Wipers
Leg Windshield Wipers is a powerhouse core exercise that targets your obliques, lower abs, and hip stabilizers all at once.
By controlling your legs side to side in a sweeping motion, you’ll build serious strength through your midsection while also improving stability and flexibility.
These steps will help you perform windshield wipers properly:
- Lie flat on your back with your arms out to the sides for stability.
- Lift your legs straight up so they’re perpendicular to the floor, keeping your core engaged.
- Slowly lower both legs to the right side, stopping just above the ground.
- Bring your legs back up to the center, then repeat to the left side.
- Continue alternating sides in a controlled motion for 8–12 reps per side.
Progression tip: Keep your legs straight without bending at the knees, or add ankle weights for increased resistance.
Exercise 4: V Ups
V-Ups are a dynamic ab move that combine strength, balance, and control to fire up your entire core. This exercise hits both your upper and lower abs at the same time, making it a powerful choice for trimming your midsection.
Here’s how to engage your core and burn belly fat with V-Ups:
- Lie flat on your back and extend your arms overhead with your legs straight.
- Engage your core, then lift your legs and torso off the ground simultaneously.
- Reach your hands toward your feet, forming a “V” shape with your body.
- Lower back down slowly with control to avoid letting your heels or shoulders slam to the floor.
- Repeat for 8–15 reps, focusing on quality over speed.
Progression tip: Hold a dumbbell or medicine ball in your hands for extra resistance, or pause at the top of each rep for a greater burn.
Exercise 5: Sides Planks
Planks can be challenging, but they work! A basic side plank can help you build a strong abdominal wall and midline.
Follow these steps to add effective side planks to your workout
- Lie on your side with legs stacked and elbow directly under your shoulder.
- Lift your hips to form straight line from head to heels.
- Engage your obliques and hold the position, keeping your hips from sagging.
- Breathe steadily and keep your neck in a neutral position.
- Hold for 15–30 seconds per side, building endurance over time.
Progression tip: Raise your top leg or add a hip dip (lowering and lifting hips slightly) for more challenge.
Why You Need a Healthy Diet to Lose Your Love Handles
You can do every core exercise in the book, but without the right diet, those love handles won’t budge. The truth is, fat loss requires a calorie deficit, or burning more energy than you consume.
That doesn’t mean starving yourself; it means fueling your body with the right foods in the right amounts. Here’s how:
- Choose nutrient-dense foods. Lean proteins, fiber-rich veggies, whole grains, and healthy fats help keep you full and satisfied, making it easier to stay on track.
- Watch for hidden calories. Sauces, sugary drinks, snacks, and even oversized “healthy” portions can quickly wipe out your calorie deficit.
- Prioritize protein. Eating enough protein supports muscle recovery, keeps you fuller longer, and helps preserve lean muscle while losing fat.
It’s also important to skip the crash diets. Extreme restriction may get fast results, but it’s not sustainable. A moderate calorie deficit, about 300–500 calories a day, is realistic and easier to maintain.
Tone Your Core and Stay Accountable at Fit Body Boot Camp
With a mix of core-focused moves and the right nutrition to support your goals, you’ll be well on your way to trimming stubborn love handles and strengthening your entire midsection.
At Fit Body Boot Camp, we offer fast, effective 30-minute workouts that burn fat, build muscle, and fit into your busy schedule. Our supportive coaches and community give you the accountability and encouragement to stay consistent and see results.
Ready to crush your weight loss goals? Find your local Fit Body Boot Camp today and start your journey toward lasting confidence, strength, and sustainable fat loss.
