Best Diet Plan And Exercises To Lose Your Love Handles

Lose love handles with targeted exercises and a balanced diet. Get fit and healthy with these proven tips and workouts.

Author By Glozine Staff
Updated :Jun 25, 2024
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Whatever you call it, love handles are the reality of your mug, this relates to some hard to lose fat observed either on the front as well as backside aspect of your belly.

The stubborn fat does not love you back as it makes you uncomfortable, and it always finds its way of stopping you from wearing your favorite jeans or dress.

Losing the flab is the biggest challenge in fitness since it requires a diet and workout plan that must be followed to a T if you are going to see any results.

To Exercise for love handles effectively, A lifestyle change and the change of exercise regimen are few of the essential features the physique calls for.

Best Exercise For Love Handle

1. Mountain Climbers

Mountain Climbers

The mountain climber is a full-body, high-intensity move dedicated to working your core, shoulders, and chest, along with your legs. They also improve cardiovascular endurance.

How to Perform:

Step 1 : Begin in a plank position, hands directly under your shoulders and body forming a straight line from head to heels.
Step 2 : Tighten your abs and pull your right knee toward your chest.
Step 3 : Switch legs, immediately pull your left knee to your chest while returning your right leg to starting position.
Step 4 : Remember to switch legs quickly and execute the workout like you would when running in place.


  • Increases your heart’s overall health.
  • Strengthens core muscles.
  • Improves balance and coordination

2. Bridge


The bridge works out the glutes, hamstrings, lower back and core. Which is a great thing as it creates a stronger and more stable posterior chain.

How to Perform:

Step 1 : Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Rest your hands down on the side. Palms should be facing down.
Step 2 : Get your core tight and booty clenched (cocktail party talk) and push through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees.
Step 3 : Pause there for a few counts before lowering your hips back down to the starting position.


  • Glutes and Hamstrings Strengthens
  • Stabilizes the Hips and Strengthens the Low Back
  • Enhances core stability.

3. Russian Twist

Russian Twist

Russian Twist A core exercise that really focuses more on the obliques, but also engages the whole core. This improves your rotational strength and stability.

How to Perform:

Step 1 : Begin by sitting on the floor with your knees bent and feet flat on the floor. Sit back a little more so you are balancing on your sit bones, with a V shape from your torso to your thighs.
Step 2 : Hold a Weight or medicine ball in both hands in front of chest
Step 3 : Keep the core engaged and twist the torso to the right with the weight or ball beside your hip.
Step 4 : Turn your body back towards the center of your left. Alternate to the other side and continue to switch sides under control


  • Works the entire core, (especially obliques are enhanced in this exercise).
  • Improves rotational strength.
  • Improves stability and balance

4. Side Plank Crunch

Side Plank Crunch

By combining a side plank with a crunch, this exercise targets the obliques for stabilization in addition to the work on the core and shoulder stabilizers.

How to Perform:

Step 1 : Position yourself in a side plank with your elbow directly beneath your shoulder and your body in a straight line from head to feet.
Step 2 : Your top arm around behind your head with your elbow up.
Step 3 : Support yourself on your side with a straight arm and extend your top arm. Twist your leg forward and curl your top knee to meet your top elbow; a sit-up position.
Step 4 : Return your leg back the way it was when you started in side plank position.
Step 5: Take your time and perform the desired rep count, and then switch sides.


  • Works obliques and core.
  • Enhances shoulder stability.
  • Increases balance and coordination.

5. Bicycle Crunches

Bicycle Crunches

Bicycle Crunches Bicycles are the third most effective core and rough belly exercises you can aim for.apply to any core-targeted training routine above all are focused more on any rectus and oblique part in the muscle tissue. The pedaling motion mimics a ride, so you also get that bit of cardio.

How to Perform :

Step 1 : Get into boat position: lay on your back with your legs up, your knees bent at a 90 degree angle, and hold your head with your hands.
Step 2 : Activate your core and raise your head, shoulders, and upper back off the floor.
Step 3 : Extend your right leg as you bring your right elbow to meet your left knee
Step 4 : Cross over to the other side of the body, isolated knee, left elbow right knee, Extended straight leg empty.
Step 5 : Keep pedaling from one side to another, in a controlled rotation.


  • Whole core Mainly targets your obliques and rectus abdominis.
  • Enhances coordination and flexibility
  • Inject oxygen into the core training.

Best Diet Plan To Lose Love Handles

Creating Belly fat diet recipes Build a diet for Belly fat loss, not for weight gain You will first audit your lifestyle, and then start challenging the results of what you eat on a daily basis.

1. Caloric Deficit

Caloric Deficit

Calories in vs. calories out are how you lose weight. Our bodies are different so 500 may not be the right number for you but you can do the math and determine the right amount of calories you should be eating in a day based on your Total Daily Energy Expenditure(TDEE).

2. Balanced Macronutrients

Balanced Macronutrients

A balanced diet with macronutrients in proportion:

Protein : which is necessary for muscle repair and fullness Give a goal of 1.2-1.6 g/kg of protein. Such as lean meats, fish, eggs, legumes, and dairy.

Carbs: Look for complex carbs, which give you energy over a sustained length of time. Include mainly less refined wholegrain cereals, legumes, fruits, and vegetables.

Fats: In an anti-inflammatory fashion, you need to keep saturated fats to around 10% or less of total daily caloric intake, with monounsaturated fats at 20-30% of total daily caloric intake, and include omega-3 fatty acids (30% of total fat intake). Sources: avocados, nuts, seeds, olive oil

3. High-Fiber Foods

High-Fiber Foods

Fiber-rich foods therefore, really slows down chewing and makes your meal last longer, which is one way to eat less and fewer calories.

Greens (like: spinach, kale, lettuce, bok chop) Broccoli Carrots Bell peppers.

Fruit: Berries, Apples, Pears, Oranges.

Enter your text here… Whole Grains — oats, quinoa, brown rice, whole wheat.

4. Hydration


Make it a point to drink lots of water all day long. Hydrating yourself is an activity that keeps you satisfied, control your appetite.It may reduce the consumption of a high caloric diet and unnecessary snacks.

5. Timing and Portion Size

Timing and Portion Size

Eat Regular, Tiny Meals Just to keep your metabolism engaged and to keep you from surrendering to the temptation of eating your friend;}
Limit The Size Of Your Portions To Not Take On Over Extra Calories

6. By restricting sugar and refined carbs.

By restricting sugar and refined carbs

Excessive sugar consumption contributes to a higher risk of heart disease and the excess ends up being stored as fat within the body. Unlike natural sugar, added sugars offer no essential nutrient benefits and it negatively impacts your teeth and overloads your liver.

Fructose is a constituent of added sugars only metabolized by the liver in minute quantities anyhow, so consuming the added sugars is shooting yourself in the foot for myriad other reasons.


Getting rid of love handles takes a combined approach of a proper wholesome weight loss program and focused exercising. Stay in a caloric deficit and eat more nutrient-dense whole foods to support body-wide fat loss.

General dietary guidelines include eating high-fiber foods, drinking plenty of water, and keeping portion sizes in check.

In addition to receiving proper nutrients, your diet needs to be paired with regular exercise which includes not only the cardio exercise, optionally also with strength training to increase metabolism and muscles building exercises to shape your abs.

Punch your comfort food cravings in the face by being consistent. With these tips, you’ll be able to better get rid of those love handles while simultaneously becoming more fit and healthy.


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  2. Effects of bridge exercise performed on an unstable surface on lumbar stabilizing muscles according to the knee angle
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  5. Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction”
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