Biomechanically Fit | Creating Smart Fitness Solutions

Biomechanically Fit

Creating Smart Fitness Solutions

Lose Love Handles Now: 7 Workout Routines that get Results

Free Home Workout Videos

7 Simple and Effective Workout Routines to Lose Those Love Handles

Flat, Sexy and Tone abs is what every man and women wants!  Now you can lose those love handles and start feeling sexy again.  I’m going to show you seven easy love handle reducing workout routines that you can perform at home with these simple exercises. 

Click to view our 7 Workout Routines to Lose Love Handles Infographic

Love Handle Reducing Exercises

I’ve chosen a combination of home exercises that include bodyweight, TRX and kettlebells.  These easy exercises will reduce those love handles and get you ready for your beach body.  Just follow the workouts below.  But before you do, check out our Love Handle Nutrition Section for tips. 

Love Handle Nutrition 101

If you want those love handle to be gone, you will have to reduce body fat and probably lose 10 pounds.  In order to do that is you must eat the right foods.  What are the right foods you ask?  The easiest answer is whole natural foods.  I know you were expecting a list of eat this and not that but it’s not my goal to tell you what you should and shouldn’t eat.  Honestly, don’t get caught up in the whole nutrition game, just stop consuming fast food, processed foods, sodas, etc.… 

Key points to remember: 

  • You must eat as food provides energy
  • You must strength train to increase your metabolism
  • You must watch the amount of calories you are consuming (find your RMR)

Now Lets Start Our Workouts 

Beginner Bodyweight Love Handle Workout Routine 1

Exercises

Sets

Repetitions

Rest

Pelvic Tilt

2

12

None

Curl Up

2

12

None

Bird Dog

2

6-12 each side

None

Side Plank

2

Hold 10-30 sec.

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.

 

Pelvic Tilt- The pelvic tilt is a beginner level stability exercise that focuses on activating and strengthening the deepest abdominal muscles. 

How to Perform:

-Lie on the floor while bending at the knees and rotating your pelvis posteriorly to reduce the space under your lower back.

-Press your lower back against the floor for 2-3 seconds and then relax.

Tip:  If your head rises off the floor, place a towel under for support to maintain a neutral position.


Curl Up- The curl up is a beginner level exercise that focuses on strengthening the front abdominal muscles.

How to Perform:

-Lie on the floor while bending one leg and rotating your pelvis posteriorly to reduce the space under your lower back.

-Raise your shoulders off the floor while keeping your head in a neutral position.

Tip:  If your head rises off the floor, place a towel under for support to maintain a neutral position.


Bird Dog-The bird dog is a beginner level exercise that focuses on strengthening the whole entire core.

How to Perform:

-Start with a neutral posture on all fours.

-Raise your opposite arm and leg into the air while maintaining proper hip position.

-Hold the position for 2-3 seconds.





Side Plank- The side plank is a beginner level exercise that focuses on strengthening the side abdominal muscles.



How to Perform:

-Lie on floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Hold this position for 30-60 seconds.


Beginner TRX Love Handle Workout Routine 2

Exercises

Sets

Repetitions

Rest

Resisted Crunch

2

6-12

None

Plank

2

Hold 10-30 sec.

None

Side Plank

2

Hold 10-30 sec.

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.


Resisted Crunch- The resisted crunch is a beginner level exercise that focuses on strengthening the abdominals.

How to Perform:

-Place the TRX handles 12-24 inches off of the floor.

-Sit down and place your hands into the handles and press down while keeping a constant pressure.

-Slowly lower your body down toward the floor and return to the starting position.

Tip:  Use the handles as needed to help you return to the starting position.


Plank- The plank is an intermediate level exercise that focuses on strengthening the core.

How to Perform:

-Place the TRX handles 12 inches off of the floor.

-Lie on floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Hold this position for 30-60 seconds.




Side Plank- The side plank is an intermediate level exercise that focuses on strengthening the core.

How to Perform:

-Place the TRX handles 12 inches off of the floor.

-Lie on floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Hold this position for 30-60 seconds.


Intermediate Bodyweight Love Handle Workout Routine 3

Exercises

Sets

Repetitions

Rest

Curl Up

3

12

None

Rolling Plank

3

6-12

None

Leg Raises

3

6-12

None

Side Plank Reach

3

Hold 10-30 sec.

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.


Curl Up- The curl up is a beginner level exercise that focuses on strengthening the front abdominal muscles.

How to Perform:

-Lie on the floor while bending one leg and rotating your pelvis posteriorly to reduce the space under your lower back.

-Raise your shoulders off the floor while keeping your head in a neutral position.

Tip:  If your head rises off the floor, place a towel under for support to maintain a neutral position.


Rolling Plank-The rolling plank is an intermediate level exercise that focuses on strengthening all core muscles. 

How to Perform:

-Lie on the floor and place your arms/elbows under your shoulders at a 90 degree angle.

-Rotate your hips into a neutral position and retract your shoulders.

-Rotate your body by rolling side to side into a side plank position.



Leg Raises- The leg raise is an intermediate level exercise that focuses on strengthening the front abdominal muscles and hip flexors.

How to Perform:

-Lie down and rotate your hips into a posterior position and lower your legs without arching your lower back.

-Return back to the starting position.

Tip:  If your head raises off the floor place a towel under for support




Side Plank Reach Through-The side plank reach through is an intermediate-advanced level exercise that focuses on strengthening the side abdominal muscles. 

How to Perform:

-Lie on the floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Rotate your body toward the floor while maintaining your balance and return to the starting position.

 

Intermediate TRX Love Handle Workout Routine 4

Exercises

Sets

Repetitions

Rest

Leg Raises

3

6-12

None

Plank

3

Hold 0 sec.

None

Mountain Climbers

3

6-12

None

Side Plank Reach

3

Hold 30 sec.

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.


Leg Raises- The leg raise is an intermediate level exercise that focuses on strengthening the front abdominal muscles and hip flexors.

How to Perform:

-Place the TRX handles 12-14 inches off of the floor.

-Lie down and place your hands into the handles and press down while keeping a constant pressure.

-Rotate your hips into a posterior position and lower your legs without arching your lower back.

-Return to the starting position.



Plank- The plank is an intermediate level exercise that focuses on strengthening the core.

How to Perform:

-Place the TRX handles 12 inches off of the floor.

-Lie on floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Hold this position for 30-60 seconds.




Mountain Climbers- Mountain climbers are an advanced level exercise that focuses on strengthening the abdominals and upper body stability.

How to Perform:

-Place the TRX handles 12 inches off of the floor and place your feet into the handles.

-Start on your elbows or hands depending on your strength and skill level.

-Once in the position, keep your hips up while alternating legs toward your chest.



Side Plank Reach Through-The side plank reach through is an advanced exercise that focuses on strengthening the abdominals. 

How to Perform:

-Place the TRX handles 12 inches off of the floor and place feet into the handles.

-Lie on the floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Rotate your body toward the floor while maintaining your balance and return to the starting position.


Advanced Bodyweight Love Handle Workout Routine 5

Exercises

Sets

Repetitions

Rest

Leg Raises

3

6-12

None

2 Point Plank

3

6-12

None

Side Plank Reach Hand

3

6-12 each side

None

1 Arm Plank

3

Hold 30 sec.

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.


Leg Raises- The leg raise is an intermediate level exercise that focuses on strengthening the front abdominal muscles and hip flexors.

How to Perform:

-Lie down and rotate your hips into a posterior position and lower your legs without arching your lower back.

-Return back to the starting position.

Tip:  If your head raises off the floor place a towel under for support




2 Point Plank-The two point plank is an advanced level exercise that focuses on strengthening the entire core.

How to Perform:

-Get into a push-up position while keeping the pelvis neutral

-Raise opposite arm /leg off the floor while maintaining your balance  

-Hold for the given amount time and repeat with the other side



Side Plank Reach Through-The side plank reach through is an intermediate-advanced level exercise that focuses on strengthening the side abdominal muscles. 

How to Perform:

-Lie on the floor and place your arm/elbow under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Rotate your body toward the floor while maintaining your balance and return to the starting position.




1 Hand Plank-The one hand plank is an advanced level exercise that focuses on strengthening the entire core while using the upper body for stabilization.  

How to Perform:

-Start in push-up position while keeping the pelvis neutral

-Bring one hand towards chest while maintaining your balance

-Hold for given time and repeat with other arm

Tip:  Widen your stance if you’re having trouble maintaining your balance with feet shoulder width apart.


Advanced TRX Love Handle Workout Routine 6

Exercises

Sets

Repetitions

Rest

Suspended Crunches

3

6-12

None

Leg Raises

3

6-12

None

Pike

3

6-12

None

Side Plank Reach Hand

3

6-12 each side

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.


Suspended Crunch- The suspended crunch is an advanced level exercise that focuses on strengthening the abdominals and upper body stability.

How to Perform:

-Place the TRX handles 12 inches off of the floor and place your feet into the handles.

-Start on your elbows or hands depending on your strength and skill level.

-Once in the position, keep your hips up while bringing both legs toward your chest.

-Slowly return to the starting position while maintaining a neutral hip position.


Leg Raises- The leg raise is an intermediate level exercise that focuses on strengthening the front abdominal muscles and hip flexors.

How to Perform:

-Place the TRX handles 12-14 inches off of the floor.

-Lie down and place your hands into the handles and press down while keeping a constant pressure.

-Rotate your hips into a posterior position and lower your legs without arching your lower back.

-Return to the starting position.



Pike- The pike is an advanced level exercise that focuses on strengthening the abdominals and upper body stability.

How to Perform:

-Place the TRX handles 12 inches off of the floor and place your feet into the handles.

-Start on your elbows or hands depending on your strength and skill level.

-Once in the position, keep your legs straight and drive your hips into the air and bring your legs toward your chest.

-Slowly return to the starting position while maintaining a neutral hip position.


Side Plank Reach Through Hand-The side plank reach through is an advanced exercise that focuses on strengthening the abdominals. 

How to Perform:

-Place the TRX handles 12 inches off of the floor and place feet into the handles.

-Lie on the floor and place your hand under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Rotate your body toward the floor while maintaining your balance and return to the starting position.


Advanced Kettlebell Love Handle Workout Routine 7

Exercises

Sets

Repetitions

Rest

2 Point Plank

3

6-12

None

Windmills

3

6-12

None

Side Plank Reach Hand

3

6-12 each side

None

Full Get Up

3

 3-6 each side

None

 

Below is a list of each exercise in the workout routine and how to perform them. 

Click to watch this Love Handle Losing Workout.


2 Point Plank-The two point plank is an advanced level exercise that focuses on strengthening the entire core.

How to Perform:

-Get into a push-up position while keeping the pelvis neutral

-Raise opposite arm /leg off the floor while maintaining your balance  

-Hold for the given amount time and repeat with the other side



Windmills- The windmill is an intermediate level exercise that focuses on strengthening the lower back and abdominals. 

-Place the kettlebell overhead in one hand.

-Turn your feet toward the opposite side of the kettlebell.

-Keep your legs straight as possible and push your hips outward while lowering your body toward the floor.

-Return to the starting position.





Side Plank Reach Through Hand-The side plank reach through is an advanced level exercise that focuses on strengthening the side abdominal muscles and upper body stability. 

How to Perform:

-Lie on the floor and place your hand under your shoulder at a 90 degree angle.

-Maintain a neutral position and retract your shoulders.

-Rotate your body toward the floor while maintaining your balance and return to the starting position.




Full Get Up-The full get up is an advanced exercise that focuses on strengthening the whole body. 

-Lie on the floor and raise your right arm in the air and bend your right leg

-Roll your body toward the left side and onto your left forearm

-Drive off of the floor by extending your left arm into a sit up position

-Drive your right heel into the floor and extend your hip off the floor into a bridge position

-Bring your left leg under your right leg going into a lunge position

-Drive your knee up off of the floor and bring your leg next to the other

-Last, repeat these steps in reverse order to starting position

Visit Free Home Workout Videos and Routines for more workouts.