Love handles are one of the most frustrating areas to slim down. That extra fat that hangs at the sides of your waist can feel impossible to shift, even with regular workouts. The truth is, you can’t spot-reduce fat, but you can strengthen the muscles underneath while improving your metabolism and burning calories.
With the right approach, your obliques, abdominals, and stabilizing muscles can get stronger and more defined to make your waistline look leaner. Chiropractor and wellness coach Dr. Kira Capozzolo points out that compound and core-focused movements are especially effective. Here, we’ll cover four proven exercises that target the core and help reduce love handles when combined with healthy habits.
Four exercises that target love handles
Each of these moves challenges the core in a slightly different way. Together, they hit your obliques, abs, hips, and lower back, which all play a role in how your waist looks and how stable your body feels.
1. Bicycle crunch
The bicycle crunch is a classic for a reason. It works the obliques and rectus abdominis at the same time while also engaging the hip flexors. Start on your back, hands lightly behind your head. Bring one knee toward your chest as you twist your opposite elbow toward it, extending the other leg. Continue alternating sides in a controlled, pedaling motion.
The key is to move slowly and keep your lower back pressed into the floor. This keeps tension in your core instead of straining your neck or back. Beyond shaping your waist, the bicycle crunch improves trunk rotation and helps train your abs for stability during everyday movement.
2. Russian twist
The Russian twist brings dynamic movement to the midsection. Sit on the floor with knees bent and lean back slightly to form a V-shape with your torso and thighs. Holding a dumbbell, medicine ball, or even just clasping your hands, rotate your torso side to side, bringing the weight toward each hip.
This rotation activates the obliques and improves coordination between your upper and lower body. Done consistently, it builds rotational strength you use every day.
3. Standing woodchopper
Using a cable machine, resistance band, or even a dumbbell, start with the weight high on one side of your body. With both hands on the handle, pull it diagonally across your body toward the opposite hip in a chopping motion. Keep your hips square and your core braced throughout.
This movement mimics real-life patterns like lifting, twisting, or throwing, while directly targeting the obliques. It also engages your shoulders and legs and is excellent for improving spinal stability and reducing the risk of lower back pain.
4. Side plank
The side plank strengthens the obliques and builds endurance in the deep stabilizing muscles along your trunk. To do it, lie on your side with your elbow stacked under your shoulder, legs extended, and feet stacked. Push through your forearm and lift your hips so your body forms a straight line. Hold this position while keeping your core tight and your shoulders square.
Over time, you can add small hip dips to make it harder. Beyond toning your sides, the side plank supports better posture and reduces strain on the lower back, which is especially important if you spend a lot of time sitting.
