Del BaileyNo exercise burns fat off just your sides. Mayo Clinic says it takes aerobic activity to burn stomach fat, while core work strengthens and tones the muscles underneath. So the best plan for love handles mixes the 10 moves below, core work plus full-body strength and cardio, with eating habits you can keep.
Updated November 1, 2026.
After years around gyms, I see the same pattern every time. People grind out hundreds of crunches and side bends, then wonder why their waistline hasn’t changed. The ab work isn’t wasted. It just can’t do the job alone. Love handles, also called a muffin top or spare tire, are the fat that sits along the sides of the waist. It’s the spot that spills over the edge of your jeans, and most of us have stood at the mirror tugging at a pair that fit fine last year. Love handles shrink the same way fat shrinks anywhere else, so it may be time to switch up your routine with these exercises for love handles.
It is worth doing for more than looks. Mayo Clinic’s belly fat guide says a large amount of belly fat raises your risk of high blood pressure, heart disease, stroke, type 2 diabetes and certain cancers, whatever your overall weight. It adds that crunches alone “won’t get rid of belly fat,” and that this deeper fat responds to the same diet and exercise that reduce fat everywhere else. The CDC’s guidelines for adults call for 150 minutes of moderate activity a week, plus muscle-strengthening on 2 or more days that works the legs, hips, back, abdomen, chest, shoulders and arms. The moves below cover both. Anyone who has started a workout plan in January knows how quiet the gym gets by spring, so pick moves you’ll really keep doing. For the cardio side, see the benefits of HIIT workouts.
Bicycle Crunch
Bicycle crunches work the obliques, the muscles along your sides, along with the rest of the core. Lie flat on your back and raise your knees to a 90-degree angle with your hands near your ears. Bring your right elbow toward your left knee as you pull it in, and straighten the other leg. Then switch sides in a steady pedaling motion. Keep it slow enough that your lower back stays on the floor.
Russian Twist
Sit with your knees bent and your feet just off the floor, leaning back a little to brace your core. Rotate your torso side to side, touching the floor beside each hip if you can. Once that feels controlled, hold a medicine ball or a light plate to make it harder.
Plank Knee Drive
From a high plank on your hands, or a low plank on your elbows, drive your right knee toward your right elbow. Return to the plank before you switch sides. Planks are one of the classic core exercises Mayo Clinic names in its core exercise guide, which says weak core muscles can leave you more prone to poor posture, lower back pain and muscle injuries.
Side Plank Hip Dips
Lie on your right side and prop yourself up on your right elbow and forearm, feet stacked. Lift your hips until your body makes a straight line. Hold for a moment, lower with control, and repeat before you switch sides. Most of us have hit that point in a workout where the clock seems to slow down, and a side plank gets you there fast. This one hits the obliques right where love handles sit.
Two-Handed Kettlebell Swing
Stand with your feet a little wider than your hips and hold the kettlebell in both hands. This isn’t a squat. Keep a slight bend in the knees, push your hips back to lower the bell between your legs, then snap your hips forward to swing it to chest height. Squeeze your core and glutes at the top. Swings work the hips, back and core and get your heart rate up fast.
Jumping Burpees
Stand with your feet together. Bend down, put your palms on the floor and kick your feet back into a plank. Bring your feet back in, stand up and jump. Most gym-goers have a move they love to hate, and for many people it’s the burpee. Burpees work most of the big muscle groups at once and push your heart rate up quickly. That makes them a strong pick for the cardio side of losing fat, which crunches can’t cover. For how the two kinds of training stack up, see cardio vs. resistance training for your abdomen.
Deadlift
Stand with your feet about shoulder-width apart and the bar or kettlebell in front of you. Hinge at the hips with a flat back and grip the weight. Anyone who has helped a friend move a couch knows the lift should come from your legs and hips, not from yanking with your back. Push through your heels to stand, keeping the weight close to your legs, then lower it with control. The deadlift works the hips, back and core together, the same groups the CDC wants you to train at least twice a week. Learn it with a light weight first.
Mountain Climbers
Start in a high plank. Drive your right knee toward your chest, then switch legs quickly, like running in place, while keeping your hips low and your weight even. It raises your heart rate while your core works the whole time. Think of it as the bridge between the strength moves on this list and straight cardio.
Abdominal Scissors
Lie on your back with your hands by your sides or tucked under your glutes. Press your lower back into the floor and brace your core. Lift your legs straight and cross one over the other, switching which leg goes on top. You can also move them up and down in a steady scissor motion. Don’t let your legs drop to the floor between reps.
One Hand Toe Touch
Sit down, stretch your right leg out in front of you and fold your left leg in. Reach your right hand to the toes of your right foot and hold for about 10 seconds. Repeat three or four times, then switch sides. It is more stretch than burn, and it loosens the muscles along your side and waist after the harder moves above. If belly fat still won’t budge, our list of reasons you’re not losing belly fat may explain why.
Losing Love Handles: Common Questions
Can you spot-reduce love handles with exercise?
No. Mayo Clinic says it takes aerobic activity to burn fat in your stomach, while core exercises strengthen and tone the muscles underneath. Its belly fat guide adds that crunches alone won’t get rid of belly fat. Pair side work like hip dips with regular cardio and steady eating habits, and the fat can come off over time.
Why does belly fat matter for health?
Mayo Clinic says a large amount of belly fat raises your risk of high blood pressure, heart disease, stroke, type 2 diabetes, fatty liver, certain cancers and sleep apnea, no matter what your overall weight is. It notes that for men, a waist over 40 inches signals excess belly fat. Ask your doctor what your own numbers mean.
How often should I do strength exercises?
The CDC recommends muscle-strengthening activity on 2 or more days a week, working all major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. It also recommends 150 minutes of moderate aerobic activity a week, such as brisk walking. Several moves on this list, like swings and burpees, can work toward both.
What’s the best exercise for love handles?
No single move wins on its own. Mix core work like side plank hip dips or Russian twists with full-body moves that raise your heart rate, like kettlebell swings, burpees and mountain climbers. The core work builds the muscle along your sides. The cardio and strength work burn the fat on top of it.
This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.
Madeline Marshall