While some people find love handles attractive and cute, not everyone shares that opinion. In fact, most women want to see these little rolls disappear from their body and are willing to do whatever it takes to get rid of them. So which exercises should you focus on to work the love handle area? Here are 5 exercises you can do at home to work your waist and obliques: burpees, the Russian twist, the oblique mountain climber, bicycle crunches and the oblique plank.
A quick reminder: what exactly are love handles?
Love handles are the rolls of fat that spill over the waistband of your jeans. They refer to the areas of fat accumulation above your hips. They generally develop as a result of excess calorie intake or a sedentary lifestyle.
There are really only a few ways to reduce them: a healthy diet, regular physical exercise and complementary options such as clothing and body care products. The exercises will help you stay active and work the hip and stomach area. Here are our top 5 exercises for working the love handle area!
Burpees
Commonly known as the frog jump, burpees work the abs, glutes, arms, thighs and chest muscles. They are also a great way to get moving and engage the love handle area. Simply get into a squat position and jump up repeatedly. Do 10 burpees, take a 1-minute rest, and repeat 3 times.
The Russian Twist
Focused on the core and oblique muscles, the Russian twist is ideal for targeting the areas where love handles form. Unlike other exercises, the Russian twist does not act directly on fat. Instead, it works the waist muscles.
To start, sit on the floor with your knees bent. Then grab an object such as a dumbbell or a water bottle to increase the intensity. Avoid anything too heavy, as it could strain your spine. Hold the object in both hands and rotate your shoulders from left to right, mimicking the movement of the oblique abs. It is important to perform the movements slowly in order to engage the abdominals and really feel them working. Aim for up to 20 repetitions.
The Oblique Mountain Climber
The oblique mountain climber is one of the exercises you can easily do at home to work your love handles. It primarily targets the oblique abdominals and also gives your cardio a workout.
The mountain climber is a strength training exercise that feels straightforward for those used to it, but can be quite challenging for beginners. It works the waist and the hip area. Simply get into a plank position on the floor with your legs and arms fully extended. The movement involves bringing one knee towards the opposite shoulder. Complete as many reps as possible in 45 seconds while keeping good form. You can do two or three sets with a 1-minute rest between each.
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Bicycle Crunches
With bicycle crunches, you directly target the entire abdominal muscle group. Those who practise this exercise are looking for a toned, defined stomach.
The bicycle crunch is easy to get the hang of: lie on your back with your hands behind your neck. Raise your legs to a right angle and begin pedalling as if you were on a bike, but in the air. A 60-second set lets you work your love handles without ever setting foot in a gym. You can then gradually increase the number of sets, at your own pace.
The Oblique Plank
Often known as the side plank, the oblique plank is another great exercise for working the love handle area. You can use it to progressively strengthen your oblique abdominals and discover more exercises for your waist. For this one, the dynamic variation is the way to go. Performed in 45-second sets, it actively works the love handle area.
Start by lying on your side, propped up on your elbow. Then lift your hips for 45 seconds before slowly lowering them back down. Repeat this movement on each side to work both sides of your waist evenly.
How to put the 5 exercises together
For a full workout at home, simply follow the guidelines given for each exercise:
- Burpees: 10 reps, 1-minute rest, 3 times;
- Russian twist: up to 20 slow reps, holding a light object;
- Oblique mountain climber: 45 seconds, two or three sets with a 1-minute rest in between;
- Bicycle crunches: one 60-second set;
- Oblique plank: 45 seconds on each side.
If you are a beginner, focus on good form rather than speed.
How do you get rid of love handles?
Exercise alone is not the whole story. The Russian twist is a good example: it mainly works the core and oblique muscles, without acting directly on fat. That is why muscle work is best seen as part of a broader approach.
Focus on a balanced diet, move more in your everyday life to cut down on time spent sitting, and do these exercises regularly. Suitable garments and body care products can round off this routine, but they are no substitute for physical activity. Go at your own pace: consistency matters more than intensity.
Frequently asked questions
What is the best exercise for love handles?
There is no single exercise. The five exercises in this article can be combined to suit your level. The mountain climber also gets your cardio going, while the Russian twist and the oblique plank focus more specifically on the obliques.
How can women lose love handles?
The overall approach described in this article stays the same, and all the exercises can be done at home, without a gym. If you are pregnant or have recently given birth, check with your doctor before starting these exercises.
Can I use an object for the Russian twist?
Yes, a dumbbell or a water bottle will increase the intensity of the exercise. Choose a light object, though, to protect your back. Rotate slowly so you can really feel your abdominals working.
What should I do if my back hurts during these exercises?
Stop the exercise and do not push through it. If you feel pain, speak to a doctor or medical professional before returning to your workout. From then on, always focus on good form rather than speed.
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Useful categories: Lose Love Handles, Slimming Exercises.
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