10 Best Exercises To Lose Love Handles

Be sure to give these 10 killer exercises to lose love handles a try the next time you’re training to increase fat loss and tone up that muffin top.

It’s a little ridiculous when I see people in the gym wasting their time doing side bends. You know the exercise when you hold a dumbbell at your side and then lean to the opposite direction thinking it’s going to tone your abs.

If anything it’s going to put a lot of stress on your spine and you’ll walk away with a back injury.  Seeing people doing this exercise all day long in the gym makes me just want to shake my head.

But this doesn’t mean you can’t do exercises that target your obliques while also burning fat at the same time.  Usually when I see people in trying to tone up their love handles they’re usually just doing some variation of an isolation exercise.

While doing isolation exercises focusing on the love handles is okay every once in a while it shouldn’t be your sole method of getting rid of your muffin top.  Of course to effectively eliminate fat off your body and more specifically your stomach you should definitely put the majority of your focus on implementing a nutrition program such as the one in my Flat Belly Formula.

Even doing something as simple as getting rid of processed foods from your diet will help to reduce the fat on your body and your love handles.  The high amounts of refined sodium in processed foods is enough to cause your body to retain water making your stomach look bigger than it actually is.

Alcohol is another “bad guy” in the battle against your love handles.  Drinking this little devil will shut off your fat burning hormones as it slows your metabolism to a stand still.  I would limit your alcohol intake to only 2 drinks per week on your cheat day unless you want to keep that beer belly for the summer.

There are some other methods such as metabolic resistance training that will also help to increase your metabolism and the building of lean muscle.  I would also try this HIIT workout routine I designed to help your training program kick started for mega fat burning.  All of these training protocols when done correctly will burn crazy amount of fat compared to the workouts most people do in the gym.

The exercises to lose love handles video I made below focuses mostly on full body exercises that also involve the oblique muscles into the movement.  There are also a couple of my favorite isolation exercises thrown in such as side-ups and mermaid crunches but for the most part these exercises will train your entire body.

Although I didn’t specifically state the order of these exercises for love handles I would recommend coupling the full-body exercises and then throwing in an isolation exercise such as the side-bands at the end of the coupled exercises before repeating again.

With these 10 exercises you can make hundreds of different combinations.

I’m also using a challenging weight for the kettle bell and for me I have to use a 53 pound one to get an effective workout.  For women who are just starting and not sure what weight to use I would recommend trying a 24 pound and for men I would recommend a 36 pounder.  If you absolutely don’t have access to kettlebells then I you can also use a dumbbell for these exercises.

My Exercises To Lose Love Handles Video

Exercises To Lose Love Handles List

  1. Kettlebell Suitcase Deadlift
  2. Kettlebell 1-arm Clean & Press
  3. Kettlebell Alternating Swings
  4. Superband Tight Rotations
  5. Superband Side Plank Rows
  6. T-Stab Pushups
  7. Side-ups
  8. Mermaid Crunches
  9. Kettlebell Reverse Lunges
  10. Kettlebell 1-legged RDL

Final Word On These Exercises For Love Handles

In the real world to lose your love handles it’s mostly all about your diet, diet and diet.  Put the majority of your efforts into your diet and then you can incorporate these exercises too to excelerate the progress towards your results.  Put these 10 killer exercises to lose love handles to the test for yourself.

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  1. Josh Campbell

    April 16, 2012 at 7:49 am

    Hey Josh
    Im a 19 yr old, 6 ft 4. 2 months ago i was 140kg(308), and i started dieting and am currently 120kgs. For the last months my weight has been going up and down with 2 kgs. I was just hoping you could give me tips on how the lose the weight and not go up and down. Cheers


  2. erika

    October 28, 2012 at 7:45 am

    I leard a lot and I want to learn more about keeping fi and get rid of the love handles and get that summer abs


  3. Amanda

    November 20, 2012 at 5:50 pm

    Today I did this workout twice through and it kicked my ass… or love handles… I’m a big fan of this guys workout routines and often give the routines to my friends to do as well.


  4. Geri

    February 13, 2013 at 9:38 pm

    Michele’s blog RAW recommended your site and I have to thank her. Its great


  5. Fola

    September 6, 2013 at 5:38 am

    great job! I have learnt so much and I will definitely mention this site on my blog. For these exercises if I do not wish to use a kettlebell, what size weights do you recommend?


    • Josh Schlottman

      March 8, 2017 at 4:08 pm

      I’d go with 5-10 pound weights depending on your current fitness level.


  6. Dixie

    January 8, 2014 at 9:16 am

    I am a teenage girl who is 5’8 and I’m 18 years old. What do you think is the best weight for me to be at?


    • Josh Schlottman

      January 12, 2014 at 8:27 pm

      If you have a medium sized frame you should be 136-150 pounds. But that is a VERY generic number. You should place more of your focus on your body fat percentage.


  7. lina

    May 6, 2014 at 7:08 am

    well ur exercise really helpd me so thank u ♥ btw u so beaut


  8. Jana

    June 24, 2014 at 5:59 pm

    I am a mother of five, 32yrs old, get compliments all the time that I look good for having five kids, however I am not satisfied, Started a job where I sit all day and started developing love handles. I am very upset about this!!!! I wanted to know what is a good diet? Do you have any suggestions on what I should eat for a day when sitting is all I do for 8 hours? I take the stairs at work every chance I get, and am starting to incorporate exercise more in my life, My main concern is diet? What are good foods to eat? I’ve always been able to eat what ever I want and now since I’ve become older it is not the case anymore 🙂
    Thank you


    • Josh Schlottman

      August 3, 2016 at 4:58 pm

      Hi Jana, maybe see if you can get a treadmill desk or at least a standing desk at your work. They’ll make all the difference! As far as your diet I would really focus on lowering your intake of sugar and starchy carbs while eating more lean meats like chicken and tuna while consuming more green vegetables as well. Also since you’ll be sitting most of the day you shouldn’t need as many calories during the day so try to keep your calories below 2,000 per day.


  9. anonymous

    August 7, 2014 at 4:46 am

    Hello I’m 23 , and I weigh 320 pounds. I am an emotional eater, sad .. bored .. lonely .. etc. I want to make a change. what would you suggest I do as far as losing weight (I want to lose my stomach and tone up my arms legs and back) and a good diet plan? thanks for your help !


    • Josh Schlottman

      August 3, 2016 at 4:42 pm

      Getting to the root of the problem will be key to solving this problem for you. Finding healthier alternatives to negative emotions other than eating will be of the utmost importance for you. Otherwise I’m afraid you’ll end up going back into your bad habits even if you make progress. I’d recommend starting to meditate with the Headspace app. Then I’d focus on being more present by living in the now by reading The Power of Now. I’d also make sure you pick up a copy of my Flat Belly Formula program as well for an optimal dieting program to lose your stomach fat. Hope this helps if you have any other questions feel free to email me. 🙂


  10. Kate

    August 12, 2014 at 8:53 am

    How many reps and set of each exercise?


    • Josh Schlottman

      December 7, 2014 at 1:34 pm

      Get a timer and first try doing 3 sets of each exercise for 30 seconds each. If that’s too easy for you then bump it up for 10 seconds per set.


  11. keshia

    January 24, 2015 at 7:42 am


    i weight 278 pounds. I am trying to lose 70-80 pounds by May 2015 or graduation and 50 pounds by April for prom. Please help me and tell me what can i do


    • Josh Schlottman

      May 12, 2015 at 8:54 pm

      Hi Keshia,

      Losing that amount of weight is going to be easy even if it’s in 3-4 months time. The best thing you can do is commit to a dieting plan as well as a full-body weight and cardio workout routine to lose the weight. Stay off the bad carbs, eat a lot of protein, don’t drink your calories, use H.I.I.T. workouts and make sure you’re getting enough sleep.


  12. Kiyonna

    March 3, 2015 at 8:14 pm

    Does jogging/running on a treadmill helps lose love handles as well


    • Josh Schlottman

      May 12, 2015 at 8:48 pm

      Hi Kiyonna,

      Yes, jogging or running on a treadmill can help you lose your love handles. But make sure that you’re doing High Intensity Interval Training on the treadmill and not just jogging. Think of yourself as a sprinter on the treadmill instead of a long-distance marathon runner. This printer will get results and losing your love handles, but not the marathoner.


  13. Cassandra

    June 4, 2015 at 6:35 am

    Hey Josh
    I’m 22 and 198 pounds. I’m very unhappy and I want to lose about 60-70 pound before the end of this year. What can I do? And I have nasty love handles. Help me please.


    • Josh Schlottman

      June 4, 2015 at 6:30 pm

      Hi Cassandra,

      Here are the steps I would take to lose that much weight…

      1. Stop eating sugar and processed foods
      2. Start working out with weights and high intensity interval training
      3. Eat a high protein diet

      And the key will be consistency. Staying the path won’t be easy but real lasting results come with longevity and hard work.


  14. falisha

    June 15, 2015 at 8:57 pm

    Hi I am Falisha and I am 17 years old and I weigh 179.4 and I want to lose at least 25/30 pounds by the end of the year. Any good tips about losing weight beside cutting down on sugary things? And specific exercises??


    • Josh Schlottman

      July 28, 2015 at 6:49 pm

      Along with dropping sugar I would also stay away from processed foods and carbohydrates. Unused carbohydrates in your body are what is going to cause you to gain weight. Check out the glycemic index as well and focus on eating foods that are lower on the rankings. Also make sure you drink plenty of water and get at least 7 hours of sleep every night.


  15. Mason's Gram

    June 16, 2015 at 10:51 am

    Hi Josh, I am 50 years old 5’4 180lbs. I have gained almost 30lbs in a year and a half. I have arthritis in both knees that limit what I can do. I’m told I need a knee replacement but I’m too young. My back fat is what bothers me the most. It has really gotten out of hand. I try to exercise and I used to be very active and strong.. but a lot of exercises hurt my knees… any exercises you suggest to get rid of this back fat? I’ve watched your video and love the exercises, lunges are out however… any suggestions would be appreciated.



    • Josh Schlottman

      July 28, 2015 at 6:48 pm

      It’s really difficult to lose fat on just a certain body part. You’re going to have to lose fat throughout your body to lose fat on focused areas. This is done mostly through diet but you can add in resistance exercises for your back that will help to tone it up once the fat is gone. It’s going to be hard to exercise though with your knees hurting so bad I would try riding a bicycle, kettlebell swings and heavy rope exercises for your cardio.


  16. Lucie

    June 21, 2015 at 9:37 pm

    Hey josh i am 183 pounds and im 5,6 i have pretty big love handels i have 2 months to loose acouple inches off what do i do? And how many inches do you think i can loose in 2 months?


    • Josh Schlottman

      July 28, 2015 at 6:45 pm

      Two months is more than enough time to lose a couple inches off your waist. But the key is going to be to put in the work to do so. Along with doing the exercises in this workout video make sure you really get your diet right. It’s going to be near impossible to drop those two inches off your waistline if you’re not eating clean.


  17. stacia

    June 27, 2015 at 3:39 am

    Hey Josh I’m only 13 years old and I’m 240 pounds isn’t that crazy I’m trying to lose 80 pounds and I tried everything nothing seemed to work please help me in tired of getting picked on in school I’m counting on u to help me

    . Thanks Stacia


    • Josh Schlottman

      July 28, 2015 at 6:44 pm

      Hi Stacia, sorry to hear you’re getting picked on. I would focus on your diet to start. Eliminate all sugar and processed foods from your diet. Eat a lot of protein along with vegetables while limiting your carbohydrate intake. Once you get your diet down then you can get started on your workout program. But diet is by far going to be the biggest way for you to lose weight.



    August 16, 2015 at 8:08 pm

    Hi: I am in my 70’s and look and feel much younger. I am 5’8 and weight 162. I live alone with my dog and have some medical restrictions. In 2009 I had a angioplasty. My doctor said it was a minor artery and I was fortunate. I have had no symptoms since. I acquired Asthma at the age of 3 and currently have COPD. I am in terrible shape. I tried doing 2 pushups the other day and my stomach was sore for 4 days. My breathing and stamina are limited. I want to expand my stamina and lose 10-15 pounds off my stomach and love handles. This would be a cinch if I could do a full workout. Recently I started taking one Smoothie every day and I quit eating any kind of candy/sweets for the past month. When doing the smoothie, I either do an all vegetable or an all fruit smoothie. I usually add water, coconut milk and/or Greek no fat plain yogurt. I have not walked for any length of time in years. However, when starting the smoothies, I put an inexpensive pedometer and do about 3000-4000 steps per day. That may sound silly, but for me this is a radical change. Can you give me your suggestions and advice as to how to lose this stomach/love handles fat and expand my breathing a stamina a bit? I believe you are a genuine, caring person and I trust you to help me. Many thanks…Bob


    • Josh Schlottman

      August 3, 2016 at 4:34 pm

      Hi Bob, sounds like you’ve gotten a pretty good start with your diet which is great. I’d also make sure you’re getting enough protein in your diet as well. Aim for 0.7-0.8g per pound of bodyweight. Even though you’re very underconditioned physically it’ll be key to take baby steps starting off and work your way up. Work your way up with a goal of 5,000 steps per day then slowly start adding more and more. This goes with other forms of exercise such as push-ups, squats, etc. If you’re having trouble staying motivated you may want to look for the help of a local personal trainer who may be able to offer you a more personalized experience. Hope this helps!


  19. Anuradha

    October 4, 2015 at 7:29 pm

    Hi. I am 36yo, i am about 161cm and 55kgs. I have 2 kids, aged 4 and 2. Both were csecs. What can i do to lose my tummy? Ive been going to the gym, doing alot of situps and crunches. But i dont seem to be losing it.


    • Josh Schlottman

      July 27, 2016 at 5:37 pm

      The best way to really lose your belly fat would be to reduce your carbohydrate intake. So I’d start by not consuming any more sugar or starchy carbohydrates. The bulk of your diet should be lean meats and vegetables. Crunches and sit-ups won’t help at all with dropping your belly fat. This best way to shrink your stomach at the gym is with weight training and sprinting.


  20. J

    November 3, 2015 at 7:46 am

    Hi Josh. I am 43yrs, 5’4 and 160 lbs. I have been struggling to lose 10 lbs. I eat pretty well, rarely drink and walk at least 5 miles per day. I have started to incorporate more workouts into my daily routine but I don’t know the best method to drop lbs. I have a little belly, small love handles and thick calves and thighs. Some of it is genetic but I have definitely picked up 15lbs over the past few years that I need to lose! Any advice??


    • Josh Schlottman

      July 27, 2016 at 5:27 pm

      Hi J, I’d recommend checking your carb intake and making sure it’s not too high. A lot of the time when you’re holding weight in your belly and love handles is because of high carb/starch/sugar intake. Also drinking the wrong kinds of alcohol can really add to your belly fat. That would be my #1 suggestion for you!


  21. Renee

    March 13, 2016 at 2:22 pm

    Great stuff!


  22. Alexis

    October 18, 2016 at 6:42 pm

    Hi I am 5’4 180 pounds I am 17 years old I am a girl. I hate how my stomach got in the past three months and I hate my love handles. What would you recommend as a meal plan to help me lose this in a few months. And workout routines. I’m am very conscious about my body I hate going out with my friends because they all have nice body’s and it’s very hard for me to feel comfortable in certain clothes… I would like to have a flat stomach and Smaller love handles. Do you think you can give me a meal plan and a workout routine to help me lose this.. I will greatly appreciate it. I am very determined to lose this stomach and love handles


    • Josh Schlottman

      March 8, 2017 at 4:03 pm

      Hi Alexis, I’d highly recommend checking out my Flat Belly Formula program. It’s designed to help you not only lose weight but to focus on your belly fat. It contains meal plans, recipes and workouts and focused towards slimming your stomach. If you have any other questions just let me know.


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About Josh

josh-and-dogHi, My name's Josh and my life mission is to help as many people in the world possible to achieve their goals in health and fitness. I believe we're all worthy of having the body, mind and soul of a happy and strong person. I've been training since I graduated with a degree in Nutrition and after I received my Certified Strength and Conditioning (CSCS) certification. I'm looking forward to giving all I can to get you to your goals. 💪