Exercises to Reduce Love Handles Fat

The term “love handles” is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly, there’s no love lost. Love handles are zones of “stubborn fat,” the first place guys gain it and the last it disappears. And sometimes, even though you’ve logged hours on the elliptical and the abs station, it can feel damn near impossible to get those little pockets of flab off your body.

Love handles those deposits of fat on the sides of the waist can be a challenge to get rid of. While exercises that work the muscles around the area will build muscle, they won’t target the fat there specifically. The only way to get rid of love handles is through an overall weight-loss program. How fast your love handles disappear once you lose weight depends a lot on genetics and body shape.


1. Single-Leg Cross Slide:

How to Do:


From a straight-arm plank position (with towel folded under feet).
Shift into a single-leg plank by bending left knee into chest and pressing inside of foot against inside of right knee.
Engage abs and bend right knee, sliding towel in, so that both knees come to the outside of left elbow.
Slide and extend right leg back out into single-leg plank. That’s one rep.
Do 10 reps on the right, and then repeat on the left.

2. Bicycle Crunches:

How to Do:

Lie on your back, knees bent.
Place hands behind your head without interlacing your fingers. Lift your head slightly.
Twist so that your left elbow goes toward your right knee while you extend your left leg.
Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
Build up to 3 sets of 25 reps each.

3. Side Plank Bends Left and Right:

How to Do:


Lie on your left side with your left elbow bent near the side of the chest.
Bend the lower leg at the knee, keeping the knee on the floor, then lift hips.
Once balanced, place the right hand behind the head with elbow bent.
Lift the knee of the top leg towards your top elbow and bend the upper body towards the knee at the same time.
Keep abs tight! Continue the movement, then repeat on the other side.

4. Jumping Oblique Twist:

How to Do:


Stand with your feet together.
Bring your arms up to shoulder height with your hands in front of your chest.
Hop and twist at torso to land with both feet pointed to the left, keeping your chest facing forward.
Hop again and twist at the torso to land with both feet pointed to the right. Repeat.

5. Seated Russian Twists:

How to Do:


Sit on the floor with your knees bent and feet flat.
Hold your arms out in front of you, hands pressed together.
Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
Return to center, and twist to your right. That’s one rep.
One full rep should take about 20 seconds. Take a breath and repeat.
Start with four to five reps, adding more reps as you get stronger.
For an added challenge, lift your feet off the floor as you do this exercise.

6. The Wood Chop:


the-wood-chop6

How to Do:


Start with your feet shoulder width apart, and your knees slightly bent.
With a weight in your hand, start with your arm across your body.
Holding the weight with both hands next to the opposite hip.
Bring your arm up and diagonally across your body.
This works the muscles on your sides where your love handles are.
Make sure you are using your core to move the weight, not just your arms.

7. Lying Leg Twist:

How to Do:


Lie on your back with your arms stretched out to the sides, hands flat on your mat.
Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
Return them to center and then lower to the other side so that your outer left thigh touches the ground.

Build up to 3 sets of 25 reps each.

8. Stability-Ball Twist:

How to Do:


Lie back on a stability ball with your feet on the floor.
Hold a medicine ball at chest level and extend arms.
Keeping your butt on the ball, slowly rotate your torso to the left until your knuckles are pointing to the wall.
Return to center and repeat on the other side.