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Simple Workouts to Reduce Love Handles

Love Handle Definition: “Love handles” is the area around the waist where the skin is extended outward due to excessive fat storage. Love handles can be seen in both men and women so reduce love handles by following simples steps.

They are called love handles because usually, a person holds the waist of their partner while hugging them.

There are many reasons for a person to develop love handles and it is a little hard to reduce it by doing normal workouts. But, fear not. There are some easy exercises you can do to remove love handles.

Exercises that may help reduce love handles

Love handles can get a little hard to burn when compared to other areas. If you are feeling like it, then you can add the below-mentioned love handle workouts to your workout regime.

1. Sledgehammer Overhead Strikes

Sledgehammer Overhead Strikes Workout

This workout is best for burning love handles and toning the muscles around your hips. You need a sledgehammer and a tire for this workout.

Stand with your feet wide apart. Hold the hammer in both hands and swing it over your head on the right side and strike the tire. Repeat the step and swing it by the left side over your head and strike the tire. Alternate and repeat the steps until you complete 10 reps with this you will be able to reduce love handles

2. Running Planks

Running Planks Workout

Running planks are one of the best exercises to reduce love handles as it has combined up the plank and running. This combo burns the fat around the midabdominal part giving you a toned look.

Get down into a straight plank with your hands positioned directly under your shoulder. Pull your right knee up towards your chest and put it back in the plank position. Do the same with your left knee.

Alternate the steps with both legs at a faster pace. Like you are running while doing a plank. Keep your back straight when you do the workout.

Plank exercise is one of the great exercises for love handles without equipment. You can do them if you do not have any equipment.

3. Deadlift

Deadlift Workout

This workout works mostly on leg and hip muscles strengthening them. Thus, it is a great exercise to get rid of love handles.

Stand one inch away from the barbell putting your mid-foot right under the barbell. Bend and grab the barbell and push your knees forward until your shins touch the bar. Drop your hips and push your chest forward. Lift the barbell directly up until your leg and stand straight. Hold it for a second. Now push your hips back and put the barbell down.

4. Hanging Leg Raises

Hanging Leg Raises Workout

Are you looking for a challenging exercise to burn love handles? You would love this exercise.  

Hanging leg raises is an advanced-level exercise that works very well on your lower abs building up muscle strength and burning any excessive fat.

Grab a high bar over your head and lift your leg till you reach the level of your hip and return it slowly to the starting position. You can rise your leg up as much as you feel is challenging for you. Do a few more reps.

5. Battle Rope Waves

Battle Rope Waves Workout

If you have been to a gym, you might have seen people working out with huge ropes. These are battle ropes. Battle rope waves are an intense calorie-burning and strength-training workout. This works on your abdomen and helps losing extra fat lingering around the area.

Hold the battle ropes in your hands. Bend your knees slightly forward and engage your core. The next step is to swing the rope up in the right hand. And then while you swing it down, swing the rope in the left hand up. Keep swinging the ropes opposite to one another for another 30 seconds and take a break for 30 seconds. Do 4 to 5 reps to complete this workout.

There are many varieties of battle rope exercises you can practice. All battle rope exercises are good exercises for love handles.

6. Russian Twists

Russian Twists Workout

If you are looking for some best exercises for love handles women, then add a Russian twist to your list. This is a great workout for your obliques.

Sit with your legs out straight on the floor. Raise your legs up forming a V-shape while you lean slightly back and engage your core. Balance your legs still, and twist your upper body from side to side. Do the workout for as long as your desire.

Do the workout at a slow pace and coordinate your breathing along with it. The Russian twist is one of the best exercises for lower back fat and love handles.

7. Box Jumps

Box Jumps Workout

Looking for high-intensity exercises for love handles? Then box jump is the one you are looking for.

Box jumps are the perfect workouts to start with when you begin a workout. Before starting the workout make sure to have a play box (you can buy them online) or a sturdy surface like a bench or chair to perform the workout.

Stand in front of the box, and widen your feet a little apart. Bend your knees and jump on the box swinging your arms behind. Again, swing your hands, bend your knees and jump back to the starting position. Repeat it for several reps.

8. Barbell Front Squat

Barbell Front Squat Workout

Barbell Front Squat is a hardcore workout that strengthens your core and oblique muscles. They actively engage the hips and shoulder putting less pressure on the upper back.

Stand with your feet apart to the hip distance and hold the barbell across your collarbone. Your finders should be under the barbell with elbows pointing up. Slowly bend your knees to a squat position and then return to the standing position. Do a set of 5 reps with the weight that you can handle.

9. Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Workout

This is the best exercise for love handles as they burn more calories in your body.

Stand with your back facing a bench while holding dumbbells in both hands. Place one of your feet on the bench with the foot facing down. Now do a squat o the other leg until it nearly touches the ground. Return to the starting position by pushing back up.

10. Single-Arm Dumbbell Rows

Single-Arm Dumbbell Rows Workout

If you love working with weights, then the single-arm dumbbell is the one you can add to your routine. This workout engages your core and helps you to lose love handles.

Start by holding a dumbbell in your right hand. Position your left hand and left knee over the bench. Maintain a flat back posture and lower your right arm towards the floor. Now pull the dumbbell up slowly so that your arm is close to the side of your body. When you do the workout inhale when you lower the dumbbell up and exhale when you pull it up.

Losing Fat Around the Middle

Thinking about reducing your abdominal fat can be really distressing. Belly fat is hard to reduce.

Doing workouts will help but it is necessary you follow a healthy diet to quicken the process. Consuming fiber-rich food, drinking ample amounts of water, sound sleep, and avoiding unhealthy foods are part of the healthy diet you need to follow in order to see quick results.

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Wood Choppers

This is one of the best exercises for side fat as they primarily involve abs, obliques, and lower back muscles.

Start with your feet wide apart equal to the width of the shoulder. Hold a dumbbell with your both hands and rotate the torso to your right and pull up the dumbbell until it is above the right-side shoulder. Rotate the torso and bring the dumbbell across your body until it reaches the left side of your hip. Repeat it and alternate between both sides.

Seated Trunk Rotations

Seated trunk rotation is an exercise you can do when sitting in a chair.

Sit in a chair and cross your arms. Now rotate to the right side and rotate to the left side. If you need it to be a little challenging you can lift your legs up while doing this workout and you can do 30 reps.

Side Plank Hip Lifts

Side plank hip lifts are the best cardio for love handles and also an easy workout you can do.

Lie on either your left or right side on the floor, keeping your legs straight one above the other. Place your elbow directly under your shoulder, with your forearms resting against the floor. Lift your hips from the floor balancing your weight on your elbows and your foot and bring your hips down to the floor. Keep repeating it for 15 reps and change to the other side and do another 15 reps.

The Bottom Line

The above are some of the handpicked workouts to burn calories around the obliques that you can include in your workout routine.

Some of the love handle workouts men and women practice around the world are hard and if you do not want to take risks you can always go with easier workouts.

You can combine these workouts for a 30 day love handle workout challenge to see better results. By following a proper workout and healthy diet you can start to see the results in two weeks.


1.      Do love handle workouts actually work?

Yes. These workouts are great to reduce fat around love handles.

2.      What exercise gets rid of love handles fast?

The above-mentioned Lift-weighting exercises get rid of love handles fast.

3.      How can I lose my love handles?

You can lose your love handles by doing a proper workout and maintaining a proper diet.

4.      Will love handles ever go away?

Of course. Love handles will disappear.

5.      How long do love handles take to lose?

With a proper workout and diet, you can lose them in 2-3 months.

Related: Best Plank Exercises to improve your core and back strength

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Ashish Matoliya
Ashish Matoliyahttp://ashishealth.com
Ashish brings a unique blend of expertise, empathy, and practical guidance to his writing. His articles are not just informative but also designed to inspire and motivate. Whether you're looking for workout tips, strategies for managing mental health, or seeking to improve your overall well-being, Ashish's content is your roadmap to a healthier and happier life.


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