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Here are six effective bodyweight exercises to help slim your waistline and reduce love handles, especially for those over 45.
Love handles, those persistent areas of fat around the waist, can be difficult to get rid of despite our best intentions and efforts. While side crunches and twists are popular, they aren’t always enough. The key to effectively targeting this area is to engage the entire core, create full-body tension, and maintain stability, even when only using your body weight as resistance.
As we age, particularly after 45, a strong core becomes increasingly crucial. Well-developed obliques not only protect your spine but also improve posture and support everyday activities like lifting groceries, carrying bags, or managing a suitcase at the airport. Exercises that focus on resisting twists and side bends are more effective for reducing love handles than traditional floor exercises. It’s about maintaining stability and control, transforming your midsection into a powerhouse of support.
While these exercises may seem simple at first glance, they can be surprisingly challenging. For instance, a side plank can be more demanding than many gym machines, humbling even the most seasoned athletes. The good news is that each repetition provides more benefits than countless crunches. Ahead are six bodyweight exercises designed to strengthen your obliques, tighten your waist, and build core strength that not only enhances your appearance but also improves your everyday life.
And yes, these moves look simple until you try them. A side plank has humbled tougher athletes than most gym machines ever will. The good news is that every rep delivers more payoff than mindless crunching ever could. Coming up next are six bodyweight movements that torch your obliques, tighten your waistline, and build real-world core strength that shows up both in the mirror and in daily life.
Side Plank Hold
The side plank is one of the most direct ways to tighten the obliques and train your core to resist side bending. This move creates constant tension throughout the entire side chain, from your shoulders to your hips. Holding the position also builds endurance in the deep stabilizers that help cinch the waistline over time. The longer you maintain perfect alignment, the harder those love handle muscles have to work. Unlike twisting exercises, the side plank teaches your body to brace, which directly translates into a stronger posture and a flatter midsection.
Muscles Trained: Obliques, Transverse Abdominis, Glutes, Quadratus Lumborum
How to Do It:
- Position your forearm under your shoulder with your elbow stacked below your joint.
- Stack your feet and press your lower forearm firmly into the floor.
- Lift your hips until your body forms a straight line from head to heels.
- Brace your core and squeeze your glutes to hold alignment.
- Maintain steady breathing throughout the hold.
Recommended Sets and Reps: Perform 3 sets of 20 to 45 seconds per side. Rest for 45 seconds between each set.
Best Variations: Bent-knee side plank, Side plank with reach-through, Elevated side plank
Form Tip: Imagine pulling your rib cage slightly toward your hips to prevent sagging or arching.
Side Plank with Hip Dips
This dynamic version adds movement that increases tension through the obliques while keeping all the stabilizing benefits of the plank. Dipping and lifting the hips work the muscles concentrically and eccentrically with each repetition. That extra time under tension heats up the waistline fast. Your shoulders and glutes remain active while your obliques do the heavy shaping work. The rhythm also builds control, which keeps everything tight and clean as fatigue sets in.
Muscles Trained: Obliques, Transverse Abdominis, Glutes, Shoulders
How to Do It:
- Set up in a perfect side plank position.
- Lower your hips slowly toward the floor while maintaining alignment.
- Stop just before touching down.
- Drive your hips back to full plank height using your obliques.
- Repeat with smooth, controlled reps.
Recommended Sets and Reps: Knock out 3 sets of 10 to 12 reps per side. Rest for 45 seconds between each set.
Best Variations: Knee-supported hip dips, Elevated-feet hip dips, Tempo hip dips
Form Tip: Move only at the hips while keeping your shoulders stacked and steady.
Plank with Hip Dips
This move teaches your obliques to control rotation while you hold a standard plank. The controlled side-to-side dipping lights up the waist and deep core muscles simultaneously. Your body learns to stabilize through movement rather than separate twisting exercises. This combination improves midsection tone while reinforcing spine-friendly mechanics. Proper tempo turns this simple movement into a serious waist-tightening challenge.
Muscles Trained: Obliques, Rectus Abdominis, Transverse Abdominis, Shoulders
How to Do It:
- Start in a forearm plank with your body straight and your core braced.
- Rotate your hips toward one side without dropping your shoulders.
- Return to the center with complete control.
- Dip to the opposite side using the same technique.
- Continue alternating at a steady pace.
Recommended Sets and Reps: Perform 3 sets of 12 to 16 alternating reps. Rest for 45 seconds between each set.
Best Variations: Knee plank hip dips, Slow-tempo dips, Toe-tap hip dips
Form Tip: Keep your rib cage down to avoid turning the movement into an arch-and-sway.
Plank Up-Downs
Plank up-downs blend anti-rotation training with upper-body strength work. Transitioning between forearms and hands forces your core to resist twisting while your shoulders stay active. Each rep challenges the obliques to keep your torso level as you move one arm at a time. The result is a tighter waist and better shoulder and trunk coordination. This move becomes a sneaky calorie burner when performed with clean form.
Muscles Trained: Obliques, Transverse Abdominis, Shoulders, Triceps
How to Do It:
- Begin in a forearm plank, fully braced.
- Press one hand into the floor and push up to a high plank.
- Follow with the opposite hand to reach the top position.
- Lower back down one arm at a time.
- Alternate lead arms on every repetition.
Recommended Sets and Reps: Knock out 3 sets of 10 to 14 reps. Rest for 45 seconds between each set.
Best Variations: Knee plank up-downs, Slow tempo up-downs, Feet-wide up-downs
Form Tip: Widen your stance slightly to minimize unwanted hip sway.
Bicycle Crunch
When done correctly, the bicycle crunch creates continuous tension through the obliques and front of the core. The controlled twisting motion trains your waist muscles through rotation while teaching coordination between hips and shoulders. Slow reps build far more effectiveness than rapid flailing. This exercise also reinforces spinal mobility when paired with steady breathing. Precision transforms this classic move into a serious midsection sculptor.
Muscles Trained: Obliques, Rectus Abdominis, Hip Flexors, Transverse Abdominis
How to Do It:
- Lie flat with your hands lightly behind your head.
- Lift your shoulder blades off the floor and brace your core.
- Extend one leg while pulling the opposite knee in.
- Rotate your torso toward the bent knee.
- Alternate sides slowly with complete control.
Recommended Sets and Reps: Perform 3 sets of 16 to 20 alternating reps. Rest for 45 seconds between each set.
Best Variations: Slow tempo bicycles, Straight-leg bicycles, Cross-body toe taps
Form Tip: Twist from your rib cage rather than pulling on your neck.
Plank Pull-throughs
Pull-throughs create intense anti-rotation demand while your core fights to stay level. Dragging an object 9any household item will do) forces your obliques to engage asymmetrically, which tightens the waist fast. The movement pattern builds real-world strength, improving stability during lifting and daily tasks. Performing slow, controlled pulls keeps tension focused exactly where love handles live. This move finishes the workout with maximum core payoff.
Muscles Trained: Obliques, Transverse Abdominis, Shoulders, Glutes
How to Do It:
- Set up in a high plank with a light object beside one hand.
- Reach your opposite hand underneath your torso.
- Pull the object across to the other side.
- Replant your hand and stabilize your body.
- Alternate sides on each repetition.
Recommended Sets and Reps: Knock out 3 sets of 10 to 12 reps per side. Rest for 45 seconds between each set.
Best Variations: Knee plank pull-throughs, Slider pull-throughs, Resistance band pulls
Form Tip: Lock your hips in place so only your arms move.
Best Tips for Shrinking Love Handles After 45
After 45, tightening your waist takes a consistent blend of strength training, smart cardio, and daily movement. Exercises alone help shape muscle, but overall body fat reduction reveals progress around the midsection. Training your core regularly also improves posture, which visually slims the waist even faster. Pair your workouts with recovery habits that support fat loss and muscle preservation.
Top Tips:
- Strength train at least three days per week to maintain lean muscle mass.
- Walk daily to build steady calorie burn without joint stress.
- Prioritize protein intake to support fat loss and recovery.
- Sleep seven to eight hours nightly to regulate fat-burning hormones.
- Hydrate well to support performance, digestion, and appetite control.
