Best Exercises for Love Handles and Obliques

They have a cute name, but for many people, “love handles” are anything but lovable. That stubborn area of fat that sits on the sides of your waist can be a major source of frustration. You can be eating a healthy diet and working out consistently, and still, those love handles just won’t seem to go away.

We had a client, Tom, who was in this exact situation. He was in his 40s and had been working out for years. He was in pretty good shape, but he was also a little self-conscious about his love handles. He had tried everything: endless crunches, side bends, and other ab exercises. But nothing seemed to work. He was starting to think that he was just destined to have love handles forever.

For our personal trainers, Tom’s story is something they see all the time. And while it’s not what most people want to hear, the truth is that there’s no exercise that will magically make fat disappear from your sides. What you can do, though, is strengthen and tone the muscles underneath (your obliques).

So in this blog, we’ll share our trainers’ favorite exercises for love handles and obliques, the same exercises that helped Tom to finally say goodbye to his love handles and to build the strongest, most defined core of his life.

Understanding Your Obliques

Before we get to the exercises, let’s take a moment to understand the muscles we’re working with.

Your obliques are a group of muscles that run along the sides of your waist. They are divided into two main groups: the internal obliques and the external obliques. These muscles are responsible for twisting your torso and for bending it to the side. They also play a key role in stabilizing your spine and in protecting your lower back, which is crucial to overall core strength, stability, and injury prevention.

The Best Exercises for Love Handles and Obliques

Now for the fun part. Here are our trainers’ top picks for the best exercises for love handles and obliques.

6 exercises for love handles and obliques

• Bicycle crunches
How to do it: Lie on your back with hands behind your head and knees bent at 90°. Bring your right elbow toward your left knee while extending your right leg, then switch sides in a smooth, pedalling motion
What it does: Targets the obliques while engaging the entire core and improving coordination

• Side plank
How to do it: Lie on your side with legs stacked and elbow under your shoulder. Lift hips to form a straight line from head to heels, hold, then switch sides
What it does: Builds oblique strength and improves core stability

• Russian twists
How to do it: Sit with knees bent and lean back slightly. Clasp hands in front of your chest and rotate your torso side to side. Lift feet to increase difficulty
What it does: Strengthens rotational core muscles, especially the obliques

• Dumbbell side bends
How to do it: Stand tall holding a weight at your side. Slowly bend sideways, lowering the weight toward your knee, then return to standing. Switch sides
What it does: Isolates and strengthens the obliques through controlled side bending

• Wood chops
How to do it: Stand with feet shoulder-width apart holding a weight with both hands. Move it diagonally across your body in a controlled chopping motion, then switch sides
What it does: Trains rotational strength and full-core engagement

• Banded Pallof press
How to do it: Stand sideways to an anchored band holding it at chest height. Press the band straight out while resisting rotation, then return with control. Switch sides
What it does: Builds anti-rotation strength and deep core stability

Creating a Complete Oblique Workout

To get the best results, you should aim to do a variety of oblique exercises.

Here’s a sample workout you can do at home or at the gym:

Sample oblique workout

• Bicycle crunches
Sets: 3
Reps: 20 to 30 per side

• Side plank
Sets: 3
Reps: 30 to 60 seconds per side

• Russian twists
Sets: 3
Reps: 15 to 20 per side

• Dumbbell side bends
Sets: 3
Reps: 12 to 15 per side

• Wood chops
Sets: 3
Reps: 10 to 12 per side

The Role of a Personal Trainer

While you can certainly get great results with these exercises, working with a personal trainer can help you take your fitness to the next level. Here’s how.

A personal trainer can…

• Create a Personalized Program Just for You: A trainer can create a program personalized to your individual needs and fitness goals. They can help you to choose the right exercises, the right number of reps and sets, and the right amount of resistance.
• Teach You Proper Form: Proper form is essential for getting the best results and for preventing injuries. A trainer can teach you how to do each exercise correctly so you can get the most out of your workout.
• Provide Motivation and Accountability: It can be hard to stay motivated when you’re working out on your own. A trainer can provide the support and encouragement you need to stay energized and on track.

Tom started working with one of our trainers, who created a personalized program for him that included a variety of oblique exercises. His trainer also helped him create a sustainable meal plan and basic cardio routine. Within a few months, his love handles had shrunk, and his core was stronger and more defined than ever.

Beyond the Exercises: The Bigger Picture

While targeted core exercises are important for strengthening and shaping your obliques, they’re only part of the equation when it comes to losing love handles.

Because love handles are stored body fat, reducing them requires a consistent calorie deficit, which means nutrition plays a major role. Eating a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats helps support muscle growth while encouraging overall fat loss, including fat stored around your waist.

Cardio also matters. Regular cardio helps you burn calories, improve circulation, and increase your body’s ability to use fat as fuel. When you combine smart nutrition, consistent cardio, and strength training that targets your core, you create the conditions your body needs to gradually reduce love handles and reveal a leaner, more defined waistline.

If you’re ready to take the next step in your fitness journey, Svetness personal training is here to help! Contact us today to get matched with an at-home personal trainer.

FAQs About the Best Exercises for Love Handles and Obliques

How often should I work my obliques?

You should aim to work your obliques two to three times a week, with at least one day of rest in between. This will give your muscles time to recover and grow.

Can I do oblique exercises every day?

It’s not necessary to do oblique exercises every day. In fact, it can be counterproductive. Your muscles need time to rest and recover in order to get stronger. Overtraining can lead to injuries and burnout.

Why are my love handles so hard to get rid of?

The love handles can be a stubborn area for many people. This is partly due to genetics and hormones. However, with a consistent workout routine and a healthy diet, you can definitely make a difference.

What are the best foods to eat to get rid of love handles?

There is no magic food that will get rid of your love handles. However, a diet that is rich in lean proteins, complex carbohydrates, and healthy fats will help you build muscle and lose body fat. And be sure to drink plenty of water.

How long will it take to see results?

This depends on a variety of factors, including your starting point, your genetics, and how consistent you are with your workouts and your diet. However, if you’re consistent, you should start to see some results within a few weeks.