5 Exercises to Lose Those Love Handles

Want to lose your love handles fast? Here’s a workout with five exercises that target the core and obliques to help you lose those love handles. I recommend these moves in combination with a regular exercise program and clean eating to see major results. 

When I asked a few friends what type of workout they’d like for me to post next several of them mentioned wanting to see moves to help with love handles.

Ugh! Love handles are the worst. Even the name is annoying. Am I right?

While it’s impossible to take weight off of certain body parts with targeted exercises, you can strengthen those areas and if you lose overall body weight/fat, those areas will look more toned. With this in mind, I came up with a series of five exercises that will strengthen your oblique and core muscles. Combine these moves with a regular exercise routine of cardio and strength training AND a healthy diet (nutrition is 80% of your results!)  and you’ll be well on your way to losing those love handles.

Love Handle Workout 

Do the following five moves for the prescribed number of reps in a circuit style. Repeat at least twice. 

  • Knee to Elbow Plank (10 each side)
  • Lying Heel Touches (20 each side)
  • Side Plank Thread the Needle (10 each side)
  • Standing Oblique Side Bends (10 each side)
  • Plank Up and Down (10 each side)


Knee to Elbow Plank

Start in a pushup position with hands under your shoulders. Tighten your abs and bring one knee to the outside of the same arm. Pause for a second before straightening your leg back out. Do 10 reps, trying to keep your leg elevated the entire time. Switch legs and do 10 reps on the other side.

Knee to Elbow Plank | eatingbirdfood.com

Lying Heel Touches

Lay down on your back with your knees bent and feet on the floor. Put your hands down by your sides. Raise your shoulder blades off the floor and reach down with your right hand as far as possible toward your right heel. Then reach with your left hand toward your left heel. That’s one rep. Do 20 reaches on each side.

Lying Heel Touches | eatingbirdfood.com

Side Plank Thread the Needle

Starting in side plank position, reach your top arm to the sky and then sweep it down toward the mat, threading it under your lower obliques while reaching for the back of the mat. Let your upper body rotate a bit as you reach. Rotate your body back to a side plank position and repeat for 10 reps before switching sides.

Side Plank | eatingbirdfood.comSide Plank Thread the Needle | eatingbirdfood.com

Standing Oblique Side Bends

Stand up straight with feet hip-width apart and your hands by your sides. Keeping your shoulders back and your chest up, contract your abs by pulling your belly button in toward your spine. Bend at your waist to the right and reach down as far as you can without swaying your hips. Pause for a second at the bottom and slowly (using your ab muscles) pull yourself back upright to the starting position. Do 10 on the right and then 10 on the left. To make this move harder, hold a weight in the hand that you’re reaching with. Do all 10 reps and then switch the weight to the other hand before doing the other side.

Standing Oblique Side Bends | eatingbirdfood.com

Plank Up and Down

Start in a forearm plank position and press yourself up into a straight-arm (pushup) plank position using one arm at a time to press up. Be sure to stay in a solid plank position (with a tight core and engaged leg muscles) the entire time. Lower back down to your forearms one arm at a time and repeat, alternating which arm leads.

Plank Up and Downs | eatingbirdfood.com

5 Moves to Target Your Love Handles

BONUS: I also have a one-minute HIIT cardio workout video for you!

It’s perfect when you need something quick that doesn’t require any equipment. If you’re low on time you can do one or two rounds just to get your heart pumping or make a full workout out of it and do as many rounds as possible.

I hope you enjoy these workouts! Please let me know if you try them. I love hearing your feedback. Happy Friday!!

This post may include affiliate links. Thank you for your support.

Related Posts

Leave a Comment

Your email address will not be published. Required fields are marked *

    1. Sharon Story
      December 31, 2018 AT 11:49 pm

      Love these exercises and have saved them. Starting them tomorrow along with my salad a day. Happy New year!

      1. Brittany Mullins
        January 1, 2019 AT 9:42 am

        Yay!! That’s awesome, Sharon. Happy New Year!! <3

    2. Olga
      October 17, 2018 AT 3:17 pm

      Thank you for sharing theses moves! I’ve been doing the same ab moves for a while, and it’s great to have some alternatives to incorporate, as well as really target my trouble areas!

    3. Carrie
      November 1, 2017 AT 12:00 pm

      Nothing negative about exercising, as it goes hand in hand with good nutrition. 80% Nutrition & 20% Exercise. Majority of the moves you show, are what I’m already doing so I can relate & feel good about what I’m doing. Thanks for ALL that you post & share with us. Very happy I found you!!

    4. Anne Træner
      July 5, 2016 AT 9:04 am

      Thanks for sharing your program. I have used it for almost a month now and I can see a clear difference! I’m going on a beach holiday next week, so I really appreciate the change:-)

    5. cynthia |what a girl eats
      June 2, 2016 AT 9:31 am

      I ha to click on this! I’ve got those stubborn “over 50” love handles for sure! I’ll be adding this to my routine!

    6. amindfullmom
      June 2, 2016 AT 8:35 am

      Great tips! I am actually very underweight, but still struggle to keep this area toned–so I will add these reps to my routine

    7. Laura
      May 26, 2016 AT 7:00 am

      I’ve been really uninspired trying to put together a core workout this last week, knowing I need to work on it but just not feeling the moves. I love some of the ones you’ve included here, so I’m going to add this to my workout this afternoon! Thanks!

      1. Brittany Mullins
        May 26, 2016 AT 9:11 am

        Yay! So happy to help inspire you. Enjoy your workout this afternoon. 🙂

    8. Tiffany
      May 20, 2016 AT 9:48 pm

      Thank-you for this post. I need to work on my core, so I will be adding this to my routine. I might not post comments a lot, but I just want you to know I appreciate you.

    9. Lauren @ The Bikini Experiment
      May 20, 2016 AT 5:08 pm

      Happy Friday. Great moves. xo Lauren

    10. healthyhappierbear
      May 20, 2016 AT 4:24 pm

      I love those tights!!! So fun and bright!

    11. Alyssa @ Life of bLyss
      May 20, 2016 AT 11:12 am

      I know lots of people who are going to be pumped about this. And you know I love workouts you can do anywhere (VMFA not on the grass soon?). Passing it along now! <3

    12. jen
      May 20, 2016 AT 8:37 am

      Brittany, I always thought of you as a body positive blogger and this post is really disappointing. How about focusing on health and how we feel in our bodies (as you usually do!) versus channelling a buzzword created by the diet industry to make ourselves feel bad about our bodies? Thanks!

      1. Brittany Mullins
        May 20, 2016 AT 8:55 am

        Hi Jen! I’m sorry this workout routine came across as non body positive. As I mentioned, a couple of my friends requested a workout to target love handles so I put this together for them and decided to share because I know others will benefit from it as well. I could have called it a core and oblique workout, but unfortunately it probably wouldn’t have gotten much traction if I did that. I would never want to make people feel bad about their bodies and I didn’t think that using the word love handles would do that, but I see where you’re coming from so thank you for the feedback. <3

Subscribe + get eating!

Grab your Free 3 Day Clean Eating Meal Plan

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!