Getting rid of those pesky “love handles” is a common goal for many fitness enthusiasts. These stubborn fat deposits that spill over your jeans are notoriously difficult to eliminate, and spot reduction doesn’t work. Fortunately, you can achieve a slimmer waistline by making some key lifestyle changes, such as eating a balanced diet and regularly engaging in strength training. We’ve gathered insights from a fitness expert who shares the top six exercises to help you say goodbye to love handles.

Strength training is essential in reducing love handles. According to Dr. Kira Capozzolo, a chiropractor and co-owner of Twin Waves Wellness Center, “Building lean muscle mass through strength training boosts your resting metabolism, enabling you to burn more calories throughout the day. Movements like deadlifts, squats, and overhead presses require a strong, braced core. Training your entire body consequently benefits your midsection, even if you’re not relying solely on crunches.”

Dr. Capozzolo also notes, “Strength training enhances insulin sensitivity and decreases visceral fat—the fat surrounding your organs—commonly associated with ‘love handle’ fat.”

That’s why Capozzolo shares her go-to exercises to melt love handles.

Side Plank

The side plank is great for boosting core endurance and lateral stability.

1. Sit side facing, placing one hand on the floor under your shoulder.
2. Extend your legs and stack your feet.
3. Lift your hips off the floor and activate your core.
4. Complete 3 sets per side, holding for 30 to 60 seconds.
5. For an extra challenge, add 10 to 12 slow hip dips.

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Russian Twist

This move fires up the obliques while engaging your entire trunk.

1. Sit on the ground with bent knees and flat feet.
2. Lean back just a bit so your torso and thighs create a “V” shape.
3. Hold a dumbbell or medicine ball in front of your chest.
4. Twist your torso to the left and right, bringing the weight beside your hip.
5. Complete 3 sets of 20 twists, 10 per side.

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Bicycle Crunches

The bicycle crunch activates the obliques and rectus abdominis.

1. Begin seated.
2. Place your hands behind your head.
3. Lift one knee while rotating the opposite elbow toward it.
4. Alternate sides in a bicycling motion.
5. Complete 3 sets of 15 to 20 reps per side, keeping the movement slow and controlled.

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Standing Woodchopper

This exercise embodies functional movement that channels real-life movement. It’s excellent for core activation and spinal health.

1. Set the cable machine to a high position, attaching the handle.
2. Stand perpendicular to the machine with your feet planted shoulder-distance apart.
3. Hold the handle using both hands.
4. With extended arms, pull the cable diagonally across your body—a high to low chopping motion—so it ends near your opposite hip.
5. Maintain a braced core and square hips.
6. Use control to return to the start position.
7. Perform 3 sets of 10 to 12 reps per side.

Bird Dog

Capozzolo calls the bird dog a “chiropractor’s favorite” that activates the core and glutes.

1. Assume all fours with your hands under your shoulders.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to all fours.
4. Repeat on the other side.
5. Perform 3 sets of 10 per side, keeping the movement slow and controlled.

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Dead Bug

The dead bug is a low-impact exercise that’s stellar for retraining the core and stabilizing the spine.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back with your arms extended toward the sky and knees bend to 90 degrees.
2. Engage your core as you lower your right arm and left leg until both hover above the floor.
3. Make sure your back maintains contact with the ground.
4. Return to the start position.
5. Repeat on the other side.
6. Complete 3 sets of 10 to 12 reps per side.

Alexa Mellardo