Lose The Love Handles Workout - Bodies By Bench

Lose The Love Handles Workout

Love Handles Workout

Lose the Love Handles Workout

Let's target the stubborn love handle area today, what do you say? I want to challenge you to complete the "Lose the Love Handles Workout" with 4 effective exercises that will help tone, slim and strengthen your waistline. These 4 killer exercises include modifications so anyone can do them, no matter what level of fitness you're currently at!

Keep in mind, speed is NOT the game here. I believe in "quality not quantity". I’d rather you focus on your form and doing things correctly rather than on a number of reps to speed through. Everyone will be different, depending how strong their core (abs, lower back, and glutes) is. That’s why I gave you a recommended time frame rather than just a number of set repetitions. Go at your own pace and gradually work your way up to performing more as you get stronger.

Below is a written detailed description on how to do each exercise, as well as a short video demonstration showing you exactly what to do and how to modify if needed.

Check In Below! Type in the Comments section to let me know you completed the workout! How did you do?

V-sit Twist & Tap (Hold a stability ball, dumbbell, or just use body weight)

  • Sit on the floor with your knees bent and lean back slightly, forming a “v-shape” from your torso to bent knees, keeping the abs tight.
  • It is really important to keep your back straight, don’t let it round.
  • Place your arms straight out in front of you with your hands one on top of the other.
  • With abs engaged, twist slowly to the left as you exhale. Inhale through the center and rotate by twisting to the right. This completes 1 rep.
  • Focus on rotating the entire upper body, not just the arms swinging side to side.
  • Perform for 30 to 60 seconds or do 16-20 reps (8-10 each side), depending on activity level.
  • Variations: To advance, hold a stability ball, dumbbell, or medicine ball in your hands to add more resistance. You can also lift your feet 3-4 inches off the floor and balance as you perform. If you have a low back injury or issue, this exercise is not recommended for you.

Thread the Needle

  • Start by laying on your right side. Place your elbow directly below your shoulder.
  • Stack your feet one on top of the other and your weight on your right elbow with your fingers reaching away from your body. For more stability, you can put your top leg slightly in front of the other. From shoulders to hips to feet you should now be in a straight line.
  • Engage your abs and inhale to start.
  • Exhale as you lift your pelvis from the floor and lift the left arm straight up toward ceiling.
  • Rotate your left ribcage toward the floor as you reach the left arm between the mat and your body.
  • Return to side plank and repeat.
  • Depending on activity level, perform for 30 to 60 seconds or do 6-15 reps. Then switch sides and repeat.
  • Variations: To advance, rather than on the elbow try it on your hand. To modify, you can either go to your knees & twist or do not perform the twist -- just hold the side plank.

Bicycle Crunch

  • Lie on the floor and lift your knees to about a 45-degree angle with lower back pressed to the ground. Place your hands lightly behind your head, elbows pointed outward.
  • Lift your shoulder blades off the ground but do not pull on the neck.
  • Inhale as you extend the left leg straight out at a 45-degree angle while turning your upper body to the right, bringing the left elbow towards the right knee.
  • Exhale and switch legs, now doing the same motion on the other side to complete 1 rep.
  • Continue alternating opposite elbow to knee as you twist back and forth.
  • Perform for 30 to 60 seconds or do 16-20 reps, depending on activity level.
  • Tip: Your motions should be smooth, slow and controlled. Focus on really extending the leg out straight and that you’re moving your rib cage and not just your elbows.

Knee-to-Elbow Plank Jack

  • Begin in a plank position with feet hip-width apart and hands directly beneath your shoulders.
  • Make sure you’re in a straight line and your butt is not up in the air nor sagging your back.
  • Keep the core tight!
  • Jump the legs out to the side and back in, keeping your plank position.
  • Bring one knee in towards your elbow on the same side of your body. Example: Bring right knee towards right elbow. Repeat touching other knee to elbow.
  • Repeat Plank Jack & Knee-to-Elbow combo for 30 to 60 seconds or anywhere from 12-20 reps, depending on activity level.

The honest truth about getting rid of your love handles

There isn’t a special exercise alone that will get rid of your love handles. The truth is:

  • There is no such thing as a “love handle” exercise because you can’t tone and firm your FAT. It's true.
  • Really this workout is superb for targeting the obliques...which is your side abs where fat tends to store.
  • Start to incorporate proper nutrition. Cut out things such as fried foods, sugar, and alcohol which are all belly bulging foods. Remember, you can’t spot reduce fat. You’ll need to lose weight from the total body (including belly and love handle fat).

By doing the Lose the Love Handles workout I've given you, it will help your waistline appear slimmer as you firm up your obliques and abdominals. However, if you’re just constantly doing cardio and ab workouts yet neglecting any type of consistent strength training...you're going to be severely disappointed and frustrated (if you aren't already) with the results you get.

Toning your muscle and losing body fat will not happen from doing tons of cardio & ab workouts. I promise you.

Bottom line is you need to incorporate a healthy balanced diet, along with a strength training program for busy women to quickly do from home, and interval cardio workouts. Once you implement those, you’ll be fast on your way to being rid of your love handles and getting the results you truly desire.

Tap or click on this workout card to "Pin it" on Pinterest- Always have it on hand!

Hope you enjoyed today's workout! Be sure to leave me a note below to let me know you did it - I'm looking forward to hearing from you!

Want to be part of the TI20 online fitness community and get workouts, nutrition support and motivation from me? CLICK HERE

About the Author

Laura Bench is a fitness trainer, health coach, and motivator. She works with women all over the world, helping them be the BEST version of themselves from the inside out. She is the creator of Toned In 20 which is an online workout program and nutrition membership site for women.

  • Danielle. E says:

    Completed abs:) love targeting those stubborn muffin handles:)

  • >