7 Exercises to Do if You Have Love Handles
7 Exercises to Do if You Have Love Handles covers several ideas, but they do not all carry the same weight. Start with the points that affect execution and consistency.
Technique is not a single perfect shape. It is a repeatable way to complete the movement while controlling the load, range, and positions that matter for the goal. A simple rule helps: keep the goal visible and adjust the method.
Unilateral hip raise
The unilateral hip raise is a great exercise for targeting your glutes and improving their strength, which will helps reduce your love handles. To do this exercise, you'll need a bench or box that's about knee height.
- Place one foot on top of the bench/box. Keep both knees straight and your body in a straight line from head to toe with no arch or rounding of the back; if it helps, place one hand on top of another behind your back as pictured above!
- Then lower yourself down by bending at both hips until they touch (or almost touch) the floor--you should feel this stretch right away!
Dumbbell side squat
This exercise is an excellent way to work your glutes, hamstrings, quadriceps, and core. It also has the added benefit of building stability in your hips while strengthening them at the same time.
- Stand with feet slightly wider than hip-width apart holding dumbbells down at sides with palms facing outwards (A).
- Bend knees and lower into a squat until thighs are parallel with the floor or lower (B).
- Pause for 2 seconds at the bottom of the rep before rising back up through a full range of motion (C).
Dumbbell Bulgarian split squat
This exercise is great for your love handles. It targets the glutes and hamstrings, which are located on either side of your hips and thighs.
- Set up with a dumbbell in each hand at shoulder height, palms facing toward each other.
- Step forward into a lunge position with one leg bent behind you (toes pointing up) and the other leg straight out in front of you (toes pointing down). Make sure both knees are bent at 90 degrees when viewed from above.
- Lower yourself until both knees reach 90 degrees then press back up through both legs until they're fully extended again--this counts as one rep! Repeat for reps before switching sides; try doing 3 sets total per side if possible!
Walking reverse lunge with a twist
This exercise is great for those with love handles, as it will strengthen your glutes and hamstrings while also helping to can support fat-loss goals when paired with an appropriate overall plan.
Step 1: Stand with feet hip-width apart, holding a pair of dumbbells at chest level.
Step 2: Lower into a lunge, keeping weight in your heels and knees over your toes (don't let them roll inward). The front leg should be bent 90 degrees and the knee directly over the ankle; the back leg straight.
Kettlebell high pull
- Stand with your feet hip-width apart.
- Hold a kettlebell in front of you at arm's length, with both hands on the handle and palms facing in (A).
- Drive through your heels as you pull the weight up to chest height (B). As soon as it reaches chest height, bend over at the hips and lower back until your torso is parallel to the floor (C).
Dumbbell front squat & overhead press combo
- Place a pair of dumbbells on the floor in front of you.
- Squat down, then stand up while pressing both weights over your head at the same time.
- Repeat until you've completed 10 reps for each arm (20 total). This exercise builds muscle in your legs, core, and shoulders; can support fat-loss goals when paired with an appropriate overall plan; improves posture; challenges balance and coordination skills--making it an excellent way to shed love handles!
Horizontal back extension with dumbbells or barbells on your shoulders
To do this exercise, stand with your feet shoulder-width apart and knees slightly bent. Place the dumbbells on top of your shoulders, with both arms bent at a 90-degree angle.
Takeaway
So, how do you lose love handles? With these exercises!
If this sounds like something that might not fit into your schedule or budget right now, don't worry--it's not just about doing the right amount of work; it's also important to make sure that whatever exercise routine you choose fits with your lifestyle and makes sense for where you are right now physically and mentally.
The Useful Conclusion
Use the information to make one clear adjustment, then judge the result from repeatable performance rather than novelty.
Practical Guidance
A useful checkpoint: Choose the variation that permits a stable setup and repeatable range. Add repetitions or resistance only while the same control is maintained; stop when pain or compensation changes the movement.
Give the Idea a Clear Job
7 Exercises to Do if You Have Love Handles becomes more practical when the exercise choice, training dose, and progression method all point toward the same outcome.
For strength, the plan may emphasize load and long rest periods. For muscular endurance, the same movement may use lighter resistance, more repetitions, and shorter recovery. Technique practice may call for low fatigue and frequent high-quality repetitions. Conditioning may use a different structure again. Those approaches are not interchangeable simply because the exercise name is the same.
Questions to Answer Before You Proceed
- What is the primary training objective?
- Which variation allows the intended technique today?
- What load, range, tempo, and rest will be recorded?
- What sign will indicate that the set or session should stop?
- Which single variable may progress next?
The checklist is intentionally practical: each answer should change how the plan is designed, delivered, or reviewed.
Use the Smallest Effective Adjustment
The main programming variables are exercise selection, setup, range of motion, resistance, repetitions, sets, tempo, rest, frequency, and proximity to fatigue.
- Keep technique standards consistent when load or repetitions increase.
- Use a version that fits the available equipment and the participant’s current control.
- Reduce range, resistance, speed, or complexity when quality begins to change.
- Change one major variable at a time so the response can be interpreted.
Progress Without Losing the Original Goal
Start with a version that allows a stable setup and repeatable range. Establish a baseline for repetitions, load, tempo, and perceived effort. Progress one element—such as another repetition, a small resistance increase, more range, or a more demanding variation—only when the prior version remains controlled. If technique changes early, recovery declines, or the target area is no longer doing the intended work, reduce the demand and rebuild from a clearer baseline.
