Lose Your Love Handles Workout In 3 Days Or 1 Week! (PDF & Videos)

Exercises For Love Handles

Love Handles Workout

Tighten your waistline and shrink those love handles fast with these super effective moves. Its time to give your love handles the boot and say hello to a sexy obliques with the love handles workout.

Your love handles reside right on top of your obliques. Normal ab exercises will not work, obliques need a routine all of their own.

Besides our specific workout with an intense option, we will also provide tips based on nutrition to give you the best plan to generate results fast.

The workout is perfectly suitable for beginners, women and men.

What Are Love Handles

It is deposits of excess fat at the sides of a person’s waistline.

What Causes Love Handles

  • Aging
  • Excess calories
  • Too much sugar
  • Type 2 diabetes
  • Congested liver
  • Insulin resistance
  • Imbalanced reproductive hormones
  • Polycystic ovary syndrome
  • Chronic stress
  • Lack of sleep
  • Eating wrong foods
  • Lack of exercise
  • Metabolic syndrome including heart disease and high blood pressure

Why Do I Have Love Handles If I Am Skinny

Fat cells accumulate when your body takes in too many calories or you don’t burn as many calories as you are consuming.

Over time, these fat cells will accumulate in certain areas, such as around your waist and hips.

How To Get Rid Of Love Handles In 3 Days

In an attempt to get rid of side fat fast, most people, try to target the side of their waist with endless crunches and other abdominal moves.

You may ask how to lose your muffin top for good, you will need to combine the keto diet with exercise and change your lifestyle.

Please see below simple ways to help get rid of your side fat in 3 days (the results may vary from person to person) and scroll down to access our printable PDF and demo video.

10 Tips To Get Amazing Results 

1) Learn how to eat healthy

2) Pick healthier options for breakfast

3) Don’t stock junk food in the pantry

4) Print 7 day keto meal plan & cheat sheet

5) Eat plenty of fruit and vegetables to boost fiber intake

6) Print the love handles workout below and do the workout

7) Consume mostly water and cut down on alcohol

8) Print healthy eating grocery list and shop smart

9) Print meal plan template to keep you organized

10) Prep your meals

What Is The Best Exercise For Love Handles

Let’s be honest you can’t fit into your skinny jeans with love handles. Many people think that a typical ab workout will blast it away. This isn’t the case.

You have to train your love handles with specific exercises to build lean muscle.

How To Train Your Love Handles

Do 3 sets of each exercise indicated below from our workout and rest for 60 seconds between sets up to 3 times a week. These muffin top exercises will zap the fat on your love handles.

Incorporate jogging, walking or running as these exercises will accelerate burning of unwanted fat, including love handles.

Fitness alone is not enough. Work on improving your eating habits as it represents 80% of your results.

Lets get started with the workout!

Scroll Below To See Complete Instructions For Our Printable PDF & Video For Our Muffin Workout

1) 6 exercises for love handles

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

4) Video demonstration for the 6 exercises

5) Advance exercises to lose love handles in 1 week!

6) Visit our fitness & healthy eating resource for additional tips

Perform each of the following exercises 20 times, for a total of 3 sets.


How To Do Burpees

Kick feet back
Push up
Return to squat
Stand and end with jump

How To Do Dumbbell Side Bend

1) Place your feet shoulder width apart.

2) Stand straight holding a dumbbell in both hands.

3) While keeping your back straight and your head up, bend at the waist to the right as far as possible.

4) Breathe in as you bend to the side. Hold your position for a second and exhale as you return to the starting position.

5) Repeat for the recommended amount of repetitions.

6) Repeat for the opposite side.

How To Do Side Plank

1) Start on your side with your feet together and one forearm directly below your shoulder.

2) Pull in your abs and raise your hips until your body is in a straight line from head to feet.

3) Hold the position without letting your hips drop for up to 2 minutes each set, then repeat on the other side.

How To Do Russian Twist

Note: Equipment is not required, however, you may use a dumbbell to increase the intensity of the exercise.

1) Use an exercise mat or thick towel, sit up and keep your knees bent with feet on the ground.

2) Lean back so your torso is at a 45-degree angle making sure to keep your spine straight.

3) Lace your arms straight out in front of your chest with left hand on top of the right hand.

4) Move your torso towards the right until there’s a stretch in your back and by your side.

5) While exhaling, keep your arms in position.

6) Hold this position and inhale.

7) Breathe out and return to the starting position

8) Repeat the movement for the left side. That is 1 rep.

9) Keep altering between each side until you finish the required number of reps.

How To Do Bicycle Crunches

1) Lie flat on the floor with your lower back pressed into the ground.

2) Place your hands behind your head.

3) Lift your knees to a 45 degree angle.

4) As you lift your head (do not pull your head forward), engage your core.

5) Use your abdominal muscles to crunch your body forward.

6) Go through a bicycle pedal motion with your legs by touching your left elbow to your right knee, then right elbow to the left knee. Keep the straightened leg off the floor. Tighten your abs. You have completed one bicycle crunch.

How To Do A Hip Bridge Exercise

1) Lie on your back flat on the ground. With your knees bent and your feet flat on the floor.

2) As you engage in hip lifts, raise your hips off the floor, so that your body forms a straight line from your shoulders to your knees.

3) Pause at the top then slowly lower your body back to the floor.

These are the best set of exercises to get rid of love handles!


Love Handles Workout - How To Lose Love Handles Fast

How To Loose Love Handles Fast

In fact you will achieve quicker results and lose weight fast when combined with a clean diet.

This workout can be done at home or in the gym and the only weight you require is a dumbbell.

Print PDF Below

Download PDF Download PDF

How To Get Rid Of Muffin Top Demo Video For Featured Workout

Advance Exercises To Lose Your Side Fat In 1 Week

For those of you looking for an intense workout that will get you results in as little as 7 days!

  • super man punch
  • breast stroke
  • swimmer kicks
  • bridge kick

Perform each exercise for 40 seconds 2 times. Watch video!

Additional Printable Fitness Workout Routines


Fitness Training Resource

Best Home Based Printable Workout Routines

50 Tips To Get Fit Without A Gym

Stick To Your Fitness Goals

How To Reach Your Fitness Goals

Top Fitness Deals On Amazon

It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body.

Learn How To Eat Healthy

Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins.

Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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