ditch the Crunches: 5 Daily Exercises to Shrink Love Handles, According to a Fitness Pro
Published: 2026/01/22 14:40:08
Nobody *loves* love handles. Actually, most people are actively looking for ways to minimize them. while the instinct to immediately start endless ab work might be strong, a more effective approach exists. We spoke with Eric North, a wellness speaker, coach, and advocate known as The Happiness Warrior, who shares five daily exercises to shrink love handles quicker than traditional abdominal workouts.
“All too often, we find that no matter how hard we are working with crunches and situps, our “love handles” (visceral fat around the obliques) remain unchanged,” explains North. he emphasizes a crucial point: spot reduction is a myth. You can’t selectively eliminate fat from a specific area simply by exercising the muscles underneath it.
“Crunches strengthen the abdominal wall, but they don’t specifically dissolve the fat layer over the obliques. Fat loss is systemic, meaning our body decides where to pull energy from, usually based on genetics and hormones,” North adds. The good news? Full-body and standing exercises are far more effective at reducing overall body fat, and therefore, the appearance of love handles, than isolated ab movements.
Why These Exercises Work: The Science behind Fat Loss
The effectiveness of these exercises lies in their ability to create a greater energy demand on the body. North explains, “Classic abdominal training often misses the mark because it doesn’t burn enough energy to reach the fat stores over the obliques. These compound movements engage the legs and back to trigger a higher metabolic response.” This increased metabolic response, coupled with hormonal changes stimulated by these exercises, promotes fat loss throughout the body, including the areas around the obliques.
Furthermore, incorporating interval training alongside these exercises can amplify the results. Interval training, which alternates between high-intensity bursts and periods of rest or lower intensity, has been shown to be particularly effective at burning fat and improving cardiovascular health.
5 Daily Exercises That Shrink Love Handles
Here are five exercises, recommended by Eric North, to incorporate into your daily routine to help reduce the appearance of love handles:
Standing Woodchoppers
Standing woodchoppers are a dynamic exercise that engages multiple muscle groups simultaneously. This compound movement activates the upper back, shoulders, abs, and obliques, providing a complete core challenge.
- hold a dumbbell with both hands and stand with your feet shoulder-width apart.
- Lift the dumbbell toward your right side, keeping your arms straight.
- Twist your torso, and carefully rotate your legs to bring the dumbbell down to your left.
- Bend at the knees while dropping your hips to bring the dumbbell toward the ground.
- Repeat by lifting the dumbbell back to the right and overhead.
- Perform 3 sets of 12 reps on each side.
Single-Arm Farmer’s Carry
The single-arm farmer’s carry is a deceptively challenging exercise that builds functional strength and engages the core. By forcing you to stabilize your torso while carrying an uneven load, it effectively targets the obliques and improves overall core stability.
- Hold a heavy dumbbell or kettlebell—aim for approximately 50% of your body weight—in one hand at your side.
- Start walking forward, keeping your torso still and perfectly upright. Avoid leaning to the side.
- Repeat on the other side.
- Perform 3 sets of 45 seconds on each side.
Kettlebell (or Dumbbell) Swings
Kettlebell swings are a powerful, full-body exercise that builds strength, power, and endurance. The explosive hip drive engages the core, glutes, and hamstrings, creating a significant metabolic demand.
- Start in a deadlift position with the kettlebell a few feet before you, feet wider than shoulder-width.
- Hike the kettlebell back between your legs like a center in football.
- Explosively drive your hips forward, propelling the kettlebell forward.
- Keep your arms relaxed – the power comes from your hips, not your arms.
- Perform 3 sets of 15 to 20 reps.
Cross-Body Mountain Climbers (Elevated)
Mountain climbers are a dynamic plank variation that elevates your heart rate and engages your core. The cross-body variation adds an extra challenge by forcing your obliques to work harder to stabilize your torso.
- Assume a high plank with your hands placed on a countertop or sturdy chair.
- Quickly drive your right knee toward your left elbow.
- Swiftly return to a plank.
- Repeat the movement with your left knee.
- Continue to alternate at a fast pace.
- Perform the exercise for 3 sets of 12 reps on each side.
RELATED: The 6 Best Ways To Shrink Belly Fat Without Endless Exercise After 45
Lateral Lunges With a Twist
Lateral lunges with a twist combine the benefits of a lower-body exercise with a rotational movement that specifically targets the obliques. This exercise improves balance,coordination,and core strength.
- Begin standing tall.
- Take a big step out to the right, lowering into a lateral lunge.
- While you sink into your right hip, rotate your torso to your right leg.
- return to the center.
- Repeat on the other side.
- Perform 3 sets of 10 reps on each side.
Beyond Exercise: A Holistic Approach to Fat Loss
While these exercises are a great starting point, remember that fat loss is a multifaceted process. A healthy diet, adequate sleep, and stress management are all crucial components. Focus on consuming whole, unprocessed foods, prioritizing protein intake, and staying hydrated. Aim for 7-9 hours of quality sleep each night, and incorporate stress-reducing activities like yoga, meditation, or spending time in nature into your routine.
By combining these exercises with a healthy lifestyle, you’ll be well on your way to reducing the circumference of your waistline and achieving a healthier, more confident you.
Alexa Mellardo
alexa is a freelance writer,editor,and content strategist based in Greenwich,CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa
