Love handles, also known as muffin tops, are deposits of fat that accumulate around the abdomen and side waist. They tend to be particularly stubborn, and many people struggle to lose them through diet and exercise alone. The key to getting rid of love handles lies in strengthening and developing the abdominal muscles that wrap around the sides of your torso.
What causes love handles?
Love handles are caused by excess fat deposition around the obliques and lower back muscles. This fat accumulation occurs due to several factors:
- Lack of exercise – Without regular physical activity, fat accumulates in trouble spots like the waist and back.
- Unhealthy diet – A diet high in processed carbs, sugars and unhealthy fats promotes fat storage around the midsection.
- Genetics – Some people are genetically predisposed to hold fat in the abdominal area.
- Hormones – Fluctuations in hormones like cortisol and estrogen can increase abdominal fat deposition.
- Stress – High stress levels cause hormonal changes that increase belly fat.
- Poor posture – Bad posture tightens hip flexors and weakens core muscles, causing a protruding belly.
Targeted exercise that builds abdominal and back muscles is key to losing love handles in otherwise healthy individuals. Nutritional changes may also be necessary to reduce overall body fat.
Abdominal Anatomy
To understand how to get rid of love handles, it helps to know which abdominal muscles frame your waist:
Obliques
The obliques are the abdominal muscles extending down each side of the torso. There are two sets:
- Internal obliques – These start at the lower ribs and attach to the top front of the hip bones.
- External obliques – Located on top of the internal obliques, running from the lower ribs to the front hip bones.
The obliques perform several important functions:
- Rotating the torso from side to side
- Bending the torso sideways
- Assisting with forceful exhalation of air
- Helping maintain good posture
Weak or underdeveloped obliques allow abdominal fat to accumulate around the sides, resulting in love handles.
Rectus Abdominis
The rectus abdominis muscle, also called the “six-pack” muscle, extends vertically between the pubic bone and sternum. Although located at the front of the abdomen, strong rectus abdominis muscles also provide some waist definition at the sides.
In addition to creating six-pack definition, the rectus abdominis assists with:
- Flexing the torso
- Maintaining good posture
Erector Spinae
The erector spinae is a bundle of muscles and tendons running the length of the vertebral column. This muscle group allows extension and rotation of the back. Well-conditioned erector spinae muscles help minimize fat accumulation around the lower back and sides.
Best Exercises to Lose Love Handles
Now that you understand the relevant anatomy, let’s review the most effective exercises for getting rid of love handles:
| Exercise | Primary Muscles Worked |
|---|---|
| Side Plank | Obliques, Rectus Abdominis |
| Russian Twist | Obliques |
| Bicycle Crunch | Rectus Abdominis, Obliques |
| Deadlift | Erector Spinae, Obliques |
| Kettlebell Swing | Erector Spinae, Obliques, Rectus Abdominis |
Side Plank
The side plank directly targets the obliques while also activating several other core muscles. To perform:
- Lie on your side with legs extended and prop yourself up on your forearm and knee.
- Keep your body in a straight line and avoid letting your hips drop.
- Hold the position for 20-60 seconds before lowering back down.
- Switch sides and repeat.
Do 2-3 sets per side, 2-3 times a week. This exercise strengthens obliques to trim love handles.
Russian Twist
Seated Russian twists isolate the obliques in a rotational movement. To do this exercise:
- Sit on the floor with knees bent and feet lifted off the ground.
- Hold your arms straight out in front of you, clasped together.
- Engage your core and rotate your torso to the right, aiming to touch your hands past your right knee.
- Twist back to the left, aiming past your left knee.
Complete 2-3 sets of 10-15 reps on each side. The twisting motion slims obliques.
Bicycle Crunch
Bicycle crunches target both rectus abdominis and obliques for a flat, trim waistline. To do this exercise:
- Lie faceup with knees bent, hands behind your head.
- Lift shoulder blades off the floor and twist torso to bring right elbow toward left knee.
- Switch sides, twisting left elbow to right knee in a pedaling motion.
Aim for 2-3 sets of 12-15 reps. Bicycle crunches attacks love handles from multiple angles.
Deadlift
Deadlifts strengthen the entire backside of the body including the erector spinae, glutes, and hamstrings. To deadlift:
- Stand behind a loaded barbell with feet hip-width apart.
- Bend knees and hinge forward at hips to grasp bar with an overhand grip.
- Engage your core, straighten your legs and extend hips to stand up, lifting bar.
- Slowly reverse the motion to lower bar back to the floor with control.
Aim for 2-4 sets of 5-10 reps once or twice a week. Deadlifts build muscle to reduce lower back fat.
Kettlebell Swing
The kettlebell swing works the posterior chain while also blasting abdominal and oblique muscles. To do this exercise:
- Stand with feet wider than shoulder-width apart, holding kettlebell with both hands.
- Hinge at hips and swing kettlebell between legs.
- Drive hips forward and swing kettlebell up to chest height.
- Swing kettlebell back between legs again.
Complete 2-3 sets of 10-15 reps. Kettlebell swings target the entire core and back of the body.
Other Tips to Lose Love Handles
While targeted exercise can effectively remove love handles, you may need to combine it with dietary changes to see results. Additional tips include:
- Reduce overall body fat – Create a modest calorie deficit of 300-500 calories per day to lose fat all over.
- Limit sugar and refined carbs – These drive fat storage around the abdomen.
- Eat more protein – Protein helps build lean muscle mass to boost metabolism.
- Manage stress – High stress drives hormonal changes that increase belly fat.
- Get enough sleep – Lack of sleep is linked to increased cortisol and belly fat gain.
Follow an overall healthy lifestyle for the best chance of losing love handles through diet and exercise.
Conclusion
Love handles respond best to exercises targeting the abdominal obliques, rectus abdominis and erector spinae. Effective moves include side planks, Russian twists, bicycle crunches, deadlifts and kettlebell swings. However, exercise works best when paired with dietary changes to reduce overall body fat. Be patient and persistent with your training, and you’ll start seeing results in your problem areas.