Love handles, or those extra bulges of belly fat that seem to pop up no matter how much you diet and exercise, can be harder to get rid of than you think. Muffin top, saddlebags, whatever the name you may want to call them, these fat deposits stick harder.
To completely bust love handles, you need to stick to a balanced diet coupled with some simple and easy workouts. You definitely don’t need a gym membership and sweat buckets to erase them.
While it seems challenging to tone the muffin top, with the right workouts, you can target your trouble spots and get rid of that stubborn fat. These workouts will also help your get rid of your belly fat. At ListPink, we have rounded up the best love-handle, slim waist workouts for you.
So, why wait, let’s start with our simple, 5-minute, no-equipment, at-home workouts.
1. Russian Twists
-Sit on the floor with your knees bent and feet flat.
-Hold a medicine ball or weight in front of your chest.
-Twist your torso to one side and let the weight drop to the floor on the opposite side.
-Come back to the starting position.
-Do 2 sets of 20 reps on each side.
-Don’t forget to engage your core while doing the exercise.
-Don’t drop the weight to the floor forcefully.
-Do the exercise slowly.
2. Push-ups With a Twist
-Start in a push-up position.
-Place your left hand in front of your right shoulder.
-Lower your body to the floor like a normal push-up.
-Now, twist your torso in the opposite direction.
-Come back to the starting position.
-Do 2 sets of 10 reps on each side.
-Don’t forget to engage your core while doing the exercise.
3. Bridge With Leg Raise
-Lie on your back with your knees bent and your feet flat on the floor.
-Raise your hips so that your body forms a straight line from your shoulders to your knees.
-Lift your left leg off the floor and hold it straight.
-Keep your right leg on the floor.
-Hold for 5 seconds.
-Lower your left leg and raise your right leg.
-Hold for 5 seconds.
-Lower your right leg and raise your left leg.
-Hold for 5 seconds.
-Lower your left leg and raise your right leg.
-Hold for 5 seconds.
-Do 2 sets of 10 reps on each side.
-Don’t forget to engage your core while doing the exercise.
4. Love Handle Workouts: Plank
-Get into the push-up position with straight arms.
-Rest your weight on your toes and forearms.
-Hold for 30 seconds.
-Gradually lower your body to the floor.
-Do 5 sets.
5. Leg Lifts
-Lie on your back with your legs straight up in the air, knees together.
-Lower your legs to the left until they’re at a 90-degree angle.
-Hold for 5 seconds.
-Bring your legs back up to the starting position.
-Do 10 reps.
-Repeat on the other side.
6. Bicycle Crunches
-Lie on your back with your knees bent and your feet flat on the floor.
-Pelvic floor lifted, feet flat on the floor, arms by your sides.
-Lift your arms straight up to the ceiling.
-Bring your right elbow toward your left knee as you lift your left elbow toward the ceiling.
-Touch your elbow to your knee.
-Do 15 reps.
-Switch sides.
7. Scissor Kicks
-Lie on your back with your arms out to your sides for support.
-Lift your hips and squeeze your glutes.
-Bring the right leg up to a 90-degree angle.
-Extend the leg out and hold for 5 seconds.
-Lower the leg.
-Repeat on the other side.
8. Love Handle Workouts: Leg Lifts
-Lay on your back with hands at your sides or under your glutes for back support.
-Extend legs straight, then raise your legs up and down for 30 seconds.
-Gradually lower your legs and come back to the starting position.
-Do 15 reps.
9. Roll Outs
-Start with a towel on the floor.
-Lay on your back with your arms out to your sides for support.
-Roll forward on the towel until your body is straight.
-Place your hands on the floor, fingers facing forward.
-Roll the towel back toward your feet.
-Repeat for 15-20 minutes.
10. Front Squats
-Stand with your feet slightly wider than shoulder-width apart with a barbell on your shoulders, holding it at each side.
-Slowly lower the bar by bending at the knees, hips, and spine, until the tops of your thighs are parallel to the floor.
-Stop for a moment, then press yourself back to the starting position.
-Do 10 reps.
11. Side Lunges
-Stand on your right leg with your left leg at a 90-degree angle or behind you.
-Bend your right knee and reach your right hand toward your left foot.
-Do 10 reps on each side.
12. Love Handle Workouts: Deadlifts
-Stand with feet hip-width apart, holding a dumbbell in each hand.
-Bend from your hips and knees to pick up one dumbbell by extending your arms toward the dumbbell.
-Lower the dumbbell back to the floor.
-Do 10 reps.
13. Reverse Lunges
-Stand with feet hip-width apart, hands on hips.
-Step back with your left leg and lower your body until your left thigh is parallel to the floor and your back knee is almost touching the floor.
-Step back to the starting position.
-Repeat with the right leg.
-Do 10 reps on each side.
14. Rotation
-Start in a push-up position with your hands on the floor under your shoulders and knees on the floor.
-Rotate your torso to the right, and then rotate it to the left.
-Do 10 reps.
15. Muffin Top Workouts: Rowing
-Stand upright, holding a dumbbell in each hand.
-Lean forward slightly and bend your knees.
-Bend at the hips and lower the dumbbells to the outside of your right leg.
-Rotate your torso so that your chest is parallel to the floor and your right arm is almost fully extended.
-Bend your left arm and row the dumbbell to your lower rib cage, keeping your elbow close to your body.
-Reverse the motion, and then repeat with the left arm.
-Do 10 reps.
16. Upright Row
-Stand upright, holding a dumbbell in each hand.
-Raise the dumbbells to the sides of your shoulders with your palms facing each other.
-Lower the dumbbells back to the starting position.
-Do 10 reps.
17. Bent-Over Fly
-Stand with the feet shoulder-width apart, holding a dumbbell in each hand.
-Bend over at the hips until the torso is almost parallel to the floor.
-Extend the arms to the sides of the knees.
-Reverse the motion and repeat.
-Do 10 reps.
18. Muffin Top Workouts: V-Ups
-Start in a lying position with your legs extended and arms at your sides.
-In a controlled movement, lift your head and shoulders off the floor and keep your arms at your sides.
-In the top position, your body should form a V, with your arms and legs making a 45-degree angle.
-Hold for 1 to 2 seconds, then lower yourself back down to the starting position.
-Do 10 reps.
19. Prone Leg Lift
-Start in a lying position with your legs extended and arms at your sides.
-In a controlled movement, lift your head and shoulders off the floor and keep your arms at your sides.
-In the top position, your body should form a V, with your arms and legs making a 45-degree angle.
-Hold for 1 to 2 seconds, then lower yourself back down to the starting position.
-Do 10 reps.
20. Military Press
-Stand with your feet together and knees slightly bent.
-Hold your hands in front of you with arms bent to 90 degrees and elbows bent to 90 degrees.
-Touch the dumbbells together at the top of the movement.
-Slowly lower the dumbbells back to the starting position.
-Do 10 reps.
21. Cable Crunch
-Lie on the bench with your feet flat and knees bent at about 90 degrees.
-Put your hands behind your head, thumbs touching your ears.
-Your elbows should be slightly bent with your shoulders pulled back.
-Slowly lift your shoulder blades off the bench as you contract your abdominals.
-Lower your shoulder blades down to the bench slowly.
-Do 10 reps.
22. Machine Crunch
-Adjust the weight so you can do 10-15 repetitions without losing form.
-Sit on the machine with back and shoulders against the pad.
-Extend your arms straight up toward the ceiling with your palms facing each other.
-Lower your hands slowly toward the sides of your chest, keeping your upper arms still.
-Raise your hands back to the starting position.
-Do 10 reps.
Related: 5 Best Total Abs Workouts for a Flat Tummy
23. Abdominal Side Bends
-Stand tall with your feet together and knees slightly bent.
-Bend over to one side as far as you can without pain.
-Hold for a count of 5, then return to the starting position.
-Do the other side.
-Hold for a count of 5.
-Do 3 sets.
24. Abdominal Pilates
-Get on the mat on your hands and knees.
-Imagine that you are a cat and arch your back up, pulling in your belly button as hard as possible.
-Keep your hands on the floor and your arms straight.
-Hold for a count of 5, then slowly lower to 1.
-Do 3 sets.
25. Love Handle Workouts: Reverse Crunch
-Lay on your back on the mat with your knees bent and feet flat on the floor.
-Cross your ankles and keep your heels together.
-Place your hands behind your neck, and keep your elbows out.
-Lift your butt from the floor, contracting your abs.
-Lower back to the floor.
-Do 10 reps.
26. Abdominal Crossover Crunch
-Lay on your back on the mat with your knees bent and feet flat on the floor.
-Cross your hands over your chest.
-Lift your butt from the floor, contracting your abs.
-Lower back to the floor.
-Do 10 reps.
27. Cross-Body Mountain Climbers
-Start in a high plank position.
-Bring your left knee up to your chest, then reach it across your body to your right hand.
-Bring your right knee up to your chest, then reach it across your body to your left hand.
-Do 10 reps on each side.
28. Sledgehammer Overhead Strikes
While standing, hold a sledgehammer with both hands in an overhead position.
-Raise the sledgehammer up over your head and then bring it down as far back as you can without reaching your hands behind your body.
-Pause for 2 seconds at the top and bottom of the movement.
-Repeat 15 times.