Love Handles: How to Get Rid of Them (Without Side Bends)
How to lose love handles: why oblique exercises alone don't work, the fat-loss habits that do, and the best oblique and core exercises for a tighter waist.
By Ayoub Farid · · 3 min read
Love handles are fat stored on the sides of the waist, just above the hips. Many people try to fix them with hundreds of side bends. Unfortunately, side bends strengthen the obliques underneath but don't burn the fat on top.
Why love handles are stubborn
They're a common fat storage area for both men and women, and for many people one of the last to slim down. That's genetics and hormones, not a lack of oblique exercises.
What actually works
1. Overall fat loss
A moderate calorie deficit is the main lever. See calorie deficit for belly fat.
2. Protein and strength training
Keeps muscle while you lose fat, so you look tighter, not just smaller. See protein for abs.
3. Daily steps
Steady, low-stress energy burn. See walking to lose belly fat.
4. Less alcohol and sugary drinks
Easy calories that add up. See alcohol and abs.
5. Sleep
See sleep, stress and belly fat.
The best exercises for a tighter waist
Oblique and core exercises build the muscle underneath and improve posture:
| Exercise | Why |
|---|---|
| Side plank | Strengthens obliques and deep side muscles |
| Bicycle crunch | High oblique activation |
| Russian twist | Rotation strength |
| Pallof press | Anti-rotation, tightens the waist |
| Dead bug | Deep core control |
Full routine: oblique workout.
Will oblique exercises make my waist wider?
Not with body-weight training. Very heavy, high-volume weighted side bends could add some muscle thickness over time. For a tighter look, prioritize side planks and anti-rotation work.
Clothing and posture
Tight waistbands can create a "muffin top" look even at low body fat. Posture matters too: standing tall with a neutral pelvis makes your waist look slimmer.
Using AbBlitz
Set your focus area to "Obliques & waist". AbBlitz has 65 oblique exercises in its library, and your plan will lean toward them while still training your whole core.
A 4-week love handle plan
| Week | Nutrition | Training |
|---|---|---|
| 1 | Track food for a week, cut sugary drinks | Oblique workout 2×, walk daily |
| 2 | Moderate deficit, protein at every meal | Oblique workout 2×, full core 1× |
| 3 | Keep the deficit, limit alcohol | Add strength training 2× |
| 4 | Re-check portions | Progress oblique exercises (longer side planks, weighted twists) |
Measure your waist at the belly button and just above the hip bones at the start and end of each week. Love handles often shrink slowly at first, then faster once overall body fat drops further.
Love handles in men vs women
Men often store fat around the whole waist, including the love handle area, while many women store more on the hips and thighs. In both cases the area tends to be one of the last to lean out, so expect your face, arms and upper abs to change first. That's a sign the plan is working, not that it isn't.
Frequently asked questions
Can you spot-reduce love handles?
No. See the spot reduction myth.
How long does it take to lose love handles?
They often go late in a fat loss phase. Expect months rather than weeks.
Are love handles the same as hip dips?
No. Hip dips are an anatomical indentation below the hip bone, mostly determined by skeleton shape.
What's the best single exercise for love handles?
None removes fat, but side planks are one of the best for strengthening the waist.