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Achieve Results with This Killer Love Handle Workout

 love handles workout

Love Handle Workout

Are there any more off-putting words in the English language than "love handles"? Possibly "warm, twelve-day-old chicken sandwich" or "muffin top"- but it's a close-run thing. Love handles refer to the adipose tissue (fat) that surrounds the sides of your lower torso.

If you have a particularly annoying partner, they are the parts of you that will be grabbed while you're told that "I love your cute little love handles". This will probably irritate you more than anything else, and once you've stopped having your body jiggled, you will decide that no more will you be the subject of this humiliation.

These love handles have got to go, and you need to find out how right away! If only there was a way to get rid of it…don’t worry. We've got you covered! You will never be told you have a muffin top ever again.

How to get rid of love handles?

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It's not what you think, doing a bunch of abdominal crunches and oblique exercises (obliques are the muscles underneath the love handles) will have no effect whatsoever on this muscle area.

This is because your handles of love are made of fat, and fat can't be targeted that way. Fat is usually the result of poor diet choices, but sometimes it could be caused by other medical reasons. Despite this, the way to lose fat is to manage your diet and have a meaningful workout routine

The fact that you cannot lose fat from a specific part of your upper body by targeting the area directly with exercise is a classic good news/bad news situation. The bad news is that sadly if you want to lose fat from your side you can't just spend two hours per day exercising your side until it goes. This is a shame as it would be such a simple solution!

The good news, is that any exercise you do that burn calories will help you lose fat from your sides. So those deadlifts you are killing? They will help banish those love handles. The back or front squats for love handles?

They will also help as well as bench pressing, bent over rowing, and of course high-intensity interval training (HIIT).

This really is amazing news because it means that you can create a fantastic program that will get you stronger and help you banish unsightly fat at the same time. It also means that you can get a six pack without a single crunch (though they would certainly help).

You want to lose belly fat and waistline inches start today? It won't happen in a day, but if you put in the work, and equally as important, pay attention to your diet, you will see results.

Love Handles Are Made in the Kitchen

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We will be providing you with your workouts to get rid of love handles in a bit, but it is important to first note that without a healthy and calorie controlled diet, all the exercise in the world won't help you.

Fat loss occurs when the number of calories burned per day outweighs the number of calories consumed. Contrary to what many people believe, having visible abs and a lean waist are the by-product of a controlled diet as well as exercise to supplement it.

This can come about through increasing the number of calories burned (via exercise) or through restricting the number of calories consumed.

The best program will have a good balance of both of these strategies, a bad program will concentrate solely on one while neglecting the other. This is because it's suboptimal to focus on just one aspect of reducing your love handles. Two is better than one, and in this case, if you go both routes, you will burn more calories overall.

The first thing you should do is start measuring your calories using a calorie tracking app (check online), while doing that eat normally and begin to exercise. If you weren't exercising regularly beforehand then the extra calories burned will improve your energy balance and you should start to lose weight.

While this is happening you can track your calories until you have enough information to arrive at an average calorie per day total.

Once you have that you can start lowering your calories slowly (20g per week slow). Keep your protein intake high, and your fat intake to around 25%, the rest can be carbs. As you lower the calories each week, take those from carbohydrates.

Once you have reached your target, you can begin to raise the calories back - again, super slowly - until you are at a good calorie total that you can maintain.

A useful tool for this whole process is the TDEE calculator. A TDEE calculator gives you an estimate on how many calories you burn per day based on whether you are male or female, your age, height, and weight, as well as your level of physical activity. Simply eat fewer calories than what number the TDEE is giving you, and you will weight loss. To maintain your weight, you would keep it at approximately the same number. Gaining weight is easier; just consume even more calories than the TDEE calculator's number. There are great tools out there to assist you on your journey to eliminate those pesky love handles and help you manage your calorie intake. With these tools at your disposal, you can now proceed to your love handle workout.

Love Handle Workout Exercises

So now that we understand how we can exercise this popular problem area, and we know what to do diet wise to ensure we are in a calorie deficit, we can finally turn to the workout itself. It is going to contain lots of big compound exercises as these are the best for fat loss and strength.

Those “lose belly fat home workout routines” won't be nearly as effective and they won't make you work as hard to lose belly fat and love handles. Compound exercises refer to movements that involve more than one muscle group. This is the opposite of an isolation movement, such as a bicep curl, which targets a single particular muscle. There are a time and place for isolation exercises, and there are some included in this love handle workout; however, compound exercises are considered more efficient due to the fact that they work more muscle groups. There is hardly any need for direct ab work, and believe it or not, many of these exercises actually work your core too. For instance, the overhead press requires your core to be stable in order to move the weight over your head. Your core provides support during deadlifts, as well as really strengthening the entire posterior chain. These are just a couple of examples. With that in mind, let's get to work! Some notes will be provided for each session.

Session One

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  • Goblet Squats 3 x 12 reps

  • Deadlifts (2-3 x warm up) 3 x 6 reps

  • Romanian Deadlifts 2-3 x 6-8 reps

  • Bench Press 3 x 6 reps

  • Lat Pulldown 3 x 6 reps

  • Overhead Barbell Press 3 x 6-8 reps

If you are unfamiliar with the Romanian deadlift, it differs from a conventional deadlift and sumo deadlift in that it doesn't begin at the ground and it doesn't end there either. Power racks are a great place to start doing Romanian deadlifts because you can set the bar at the appropriate height with the safety arms. Towards the end of the movement, the barbell should be slightly below your knee joint. When overhead pressing, especially with a barbell, try to brace your core, keep your chest up, and tighten your glutes, for better pressing power.

Session Two

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  • 20-30 mins High-Intensity Interval Training (exercise bike)

  • Plank x 1

Planks are one of the few effective ab exercises out there, and it is worthy of a spot. When performing this exercise try to hold it as long as you can. You will really feel your abdominal muscles burn. It takes a strong core to stay in a planking position for prolonged periods of time.

Session Three

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  • Barbell Back Squats (2-3 x warm up) 3-4 x 6-8 reps

  • Walking Lunges 3 x 10 reps (each leg)

  • Hamstring Curls 3 x 12 reps

  • Bent-Over Row 3 x 6-10 reps

  • Pull Ups 3 x 6-10 reps (Use Lat Pulldown if unable to perform)

  • Rear Delt Flyes 2-3 x 12-15 reps

The barbell back squat is a contender for the throne along with the deadlift. Perhaps they can reign together as king and queen? It is one of the top exercises because it works so many muscles, especially your legs. With the barbell back squat, there are two positions that you may see people do. One is the high-bar squat, and the other is the low-bar. High bar is more common, and the bar rests right around the traps, and low-bar has the bar being shelved on the rear delts. There is a difference, and it will change the positioning of the movement. You might need to develop your rear delts first with the delt flies before you attempt a low-bar squat. For simplicity sake, the high-bar squat is a great starting point.

Session Four

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  • 30-60 minutes low-intensity cardio

  • Side Plank x 1 (each side)

Low-intensity cardio exercises are useful for those just starting any regimen, especially love handle workouts. This is because many individuals aren't quite conditioned for constant high-intensity cardio. Low-intensity keeps the heart rate much lower and can include things like jogging, aerobics, yoga, or even swimming in a pool.

Session Five

exercises for love handles

  • Sumo Deadlifts (2-3 x warm up) 3 x 4-6 reps

  • Leg Press 3 x 12-15 reps

  • Step Ups 3 x 8 reps (each leg)

  • Bench Press 3 x 8-10 reps

  • Close Grip Lat Pulldown 3 x 8-10 reps

  • Seated Shoulder Press 3 x 8-10 reps

Sumo deadlifts are a variation of the conventional deadlift, and it requires the person to take a much wider stance than the regular deadlift. It is sometimes considered to be easier on the back because you are in a more upright position. This also lessens the range of motion. Neither one is better or worse, and both are great inclusions to workouts to get rid of love handles.


So that’s the love handle workout program, and it didn’t involve a single oblique crunch or Russian twist. You know why? Because they are unnecessary and ineffective! A workout to get rid of love handles should be very comprehensive and make you work hard. Things that make you put in a lot of effort should feel more rewarding than things that come easy. When the day comes that your love handles have disappeared, you and others will recognize your hard work. It should be noted that you must make sure that you perform a proper 5-minute warm-up beforehand. This involves dynamic stretching and foam rolling. Before each major exercise, you should perform one or two practice sets, these are the best warms ups because they are preparing your muscles for the specific movement pattern you are about to undergo. If you don't warm up, you run the risk of having an injury. There is nothing worse than an injury because it slows you down or prevents you from reaching your goals. Now that you have all of the relevant information to get rid of those pesky love handles for good, the last bit of advice you need is this: Be patient, nothing worth having was ever easy to obtain, and a low body fat percentage is one of them. Attempting to rid yourself of love handles is a noble task, but it is not a quick one. You must workout to lose belly fat. You have to workout to lose inches from your waist. Don’t lose hope though - the results will come, and it will be well worth it.
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