Love handles may be stubborn, but with the right exercises, you can burn fat and sculpt your core. Strength training is one of the best ways to target this area while building overall muscle tone.
If you’re a beginner, don’t worry—these exercises are simple to learn and require minimal equipment. From planks to squats, these moves are designed to help you shed love handles and feel your best. Start with a few exercises and build up to the full list for maximum results.
Side Plank
Strengthens obliques and stabilizes the core. Lie on your side with legs straight. Place your elbow under your shoulder and lift your hips until your body forms a straight line.
Hold for 20–30 seconds per side, gradually increasing time as you get stronger. Side planks are excellent for toning the muscles that wrap around your waist, targeting those pesky love handles.
Russian Twists
A dynamic move to sculpt your waistline. Sit on the floor with knees bent and feet lifted slightly off the ground.
Hold a weight or just clasp your hands together. Twist your torso from side to side, touching the floor beside you. This rotational movement engages your obliques and helps burn fat. Aim for 12–15 reps per side.
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Bicycle Crunches
A cardio-meets-core classic. Lie flat with your hands behind your head. Bring one knee toward your chest while twisting your opposite elbow to meet it.
Alternate sides in a pedaling motion. This exercise not only strengthens your abs but also tones your obliques. Go for 20–30 reps.
Dumbbell Side Bend
An easy yet effective oblique workout. Stand tall with a dumbbell in one hand.
Slowly lean to the side, letting the weight guide your movement, then return to standing. Repeat for 12 reps per side. This simple move isolates your side muscles, helping to tighten and tone.
Mountain Climbers
Burn fat while engaging your core. Start in a plank position. Drive one knee toward your chest, then switch legs in a running motion.
Keep your core tight and move as quickly as possible. This full-body exercise targets love handles and burns calories fast. Try for 30 seconds to start.
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Hip Dips
A small movement with big results. Begin in a forearm plank position. Slowly lower one hip toward the ground, then alternate sides.
This twisting motion works your obliques and core stabilizers. Do 10 dips on each side.
Seated Knee Tucks
A gentle move for core beginners. Sit on the floor with your hands behind you for support. Extend your legs out, then tuck your knees into your chest.
Repeat for 15 reps. This simple exercise targets your lower abs and love handles without straining your back.
Deadlifts
A compound move that strengthens your entire body. Stand with feet hip-width apart, holding a dumbbell or barbell.
Hinge at your hips, lowering the weight to your shins, then return to standing. Deadlifts build muscle and burn fat, including in your waistline. Start with 10 reps using light weights.
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Woodchoppers
A rotational exercise to target love handles. Hold a dumbbell or medicine ball with both hands.
Start with the weight above one shoulder, then twist your torso to bring it diagonally across your body to the opposite hip. Return to the starting position. Do 12 reps per side.
Standing Oblique Crunch
Strengthen your sides without lying down. Stand with your hands behind your head.
Lift one knee toward your elbow on the same side, squeezing your obliques. Alternate sides for 15 reps. This move is great for improving balance and targeting your waist.
Plank with Shoulder Taps
Challenge your stability while working your core. In a plank position, lift one hand to touch the opposite shoulder, then switch.
Keep your hips steady throughout the movement. This exercise strengthens your entire core, including the obliques. Aim for 20 taps total.
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Side Lunges
Add a lower body element to oblique training. Step one leg out to the side, bending the knee while keeping the other leg straight.
Push back to the starting position. Alternate sides for 12 reps each. Side lunges engage your obliques and glutes for a double benefit.
Reverse Crunches
A lower-ab move that targets the waist. Lie flat on your back with legs lifted and knees bent.
Use your lower abs to lift your hips off the floor, then slowly lower them back down. This gentle exercise tones your lower abs and sides. Go for 15 reps.
High Knees
Boost your heart rate while targeting your core. Stand tall and jog in place, lifting your knees as high as possible.
Engage your abs with each movement. High knees are a great way to burn calories and work your waistline. Try for 30 seconds at a time.
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Side-Lying Leg Lifts
Simple and effective for the obliques. Lie on one side with legs straight. Lift the top leg as high as you can, then lower it back down.
Do 12 reps per side. This exercise targets your obliques and outer thighs.
Flutter Kicks
A gentle yet effective lower-ab workout. Lie on your back with legs extended.
Lift your feet slightly off the floor and kick them in a scissor-like motion. Keep your core tight to avoid straining your lower back. Aim for 20 kicks per leg.
Superman Pose
Strengthen your back and core at the same time. Lie face down with arms extended forward.
Lift your arms, chest, and legs off the ground, holding for a few seconds. This move strengthens your lower back, which supports your waist. Repeat 10 times.
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Kettlebell Swings
A powerful, full-body exercise. Hold a kettlebell with both hands.
Swing it between your legs, then thrust your hips to bring it up to chest level. The explosive motion works your core, hips, and love handles. Do 15 reps.
Side Plank with Leg Lift
Add an extra challenge to the side plank. Hold a side plank position and lift your top leg a few inches off the ground.
This engages your obliques, hips, and outer thighs all at once. Start with 5–8 lifts per side.
Reverse Woodchoppers
A twist on a classic move. Start with the weight at one hip, then twist your torso to bring it diagonally across your body to the opposite shoulder.
This move works your obliques while improving rotational strength. Do 12 reps per side.
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Goblet Squats
Combine lower body and core strength. Hold a dumbbell close to your chest and squat down, keeping your chest lifted and core tight.
This exercise works your legs while also targeting your waist. Aim for 10–15 reps.
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