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.

exercises to lose love handles

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.

About The Author → Josh Schlottman, CSCS, is an ACE certified Personal Trainer and he graduated from Sacramento State University with a degree in Nutrition. Josh takes pride in his commitment to his clients’ results by bringing out their maximum potential through positive motivation. You can reach him at www.TrainerJosh.com
  • Reply Josh Campbell April 16, 2012, 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

  • Reply erika October 28, 2012, 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

  • Reply Amanda November 20, 2012, 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.

  • Reply Geri February 13, 2013, 9:38 pm

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

  • Reply Dixie January 8, 2014, 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?

    • Reply Josh Schlottman January 12, 2014, 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.

  • Reply Kate August 12, 2014, 8:53 am

    How many reps and set of each exercise?

    • Reply Josh Schlottman December 7, 2014, 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.

  • Reply keshia January 24, 2015, 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

    • Reply Josh Schlottman May 12, 2015, 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.

  • Reply Kiyonna March 3, 2015, 8:14 pm

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

    • Reply Josh Schlottman May 12, 2015, 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.

  • Reply Cassandra June 4, 2015, 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.

    • Reply Josh Schlottman June 4, 2015, 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.

  • Reply falisha June 15, 2015, 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??

    • Reply Josh Schlottman July 28, 2015, 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.

  • Reply Mason's Gram June 16, 2015, 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.


    • Reply Josh Schlottman July 28, 2015, 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.

  • Reply Lucie June 21, 2015, 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?

    • Reply Josh Schlottman July 28, 2015, 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.

  • Reply stacia June 27, 2015, 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

    • Reply Josh Schlottman July 28, 2015, 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.

  • Reply Renee March 13, 2016, 2:22 pm

    Great stuff!

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