10 Best Exercises for Men To Lose Love Handles Without Equipment

Love handles are among the most common trouble areas for men trying to lean out and define their waistlines. These stubborn fat deposits along the sides of your midsection can be challenging to shed, but with the right exercises, you can target the obliques and core to carve out a slimmer, more toned physique. The key is to focus on movements that engage the entire core while burning calories through high-intensity, bodyweight exercises.

This workout is designed to help you lose love handles and improve your overall fitness without needing any equipment. By combining oblique-focused exercises with full-body movements, you’ll target fat loss and core strengthening simultaneously. Perform these exercises consistently, and you’ll notice a tighter waistline and improved muscle definition in no time.

Below is the ultimate bodyweight workout I recommend for tackling love handles. It consists of 10 exercises that flow together to challenge your core, burn calories, and tighten your midsection.

The Exercises

1. Side Plank Hip Dip

Side plank hip dips are a great way to target your obliques and strengthen the muscles along your sides. This movement challenges your stability while focusing on the lateral muscles of your core, making it effective for tightening the waistline and sculpting your midsection.

1. Start in a side plank position with your forearm on the floor, your elbow aligned under your shoulder, and your body in a straight line.
2. Lower your hips toward the floor without letting them touch, then lift them back to the starting position.
3. Repeat for the desired reps before switching sides.

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2. Bicycle Crunches

Bicycle crunches are a dynamic movement that engages both the upper and lower abs while targeting the obliques with rotational motion. This combination helps burn calories and build a more defined midsection, including reducing the appearance of love handles.

1. Lie on your back with your hands behind your head and your knees bent.
2. Lift your shoulders off the ground and bring one elbow toward the opposite knee while extending the other leg.
3. Switch sides in a pedaling motion, keeping your core tight throughout the exercise.

3. Russian Twists

Russian twists are a highly effective rotational exercise focusing on your obliques and lower back. The twisting motion strengthens the muscles that help cinch your waist, creating a leaner, more sculpted appearance.

1. Sit on the floor with your knees bent and feet slightly lifted off the ground.
2. Lean back slightly, engage your core, and clasp your hands together.
3. Rotate your torso to one side, then the other, while keeping your spine straight and controlled.

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4. Mountain Climbers

Mountain climbers are a full-body exercise that combines core engagement with cardiovascular intensity. They torch calories while specifically activating the obliques and lower abs, making them an excellent choice for fat loss and waist shaping.

1. Start in a high plank position with your wrists under your shoulders and your body in a straight line.
2. Drive one knee toward your chest, then quickly switch legs in a running motion.
3. Maintain a steady pace, focusing on keeping your hips level and core tight.

5. Flutter Kicks

Flutter kicks are a simple yet effective move to target the lower abs and help flatten your belly. The constant motion activates your core while promoting endurance and toning.

1. Lie on your back with your legs extended and hands placed under your hips for support.
2. Lift your legs slightly off the ground and alternate kicking them up and down in a small, controlled motion.
3. Keep your lower back pressed against the floor and your core engaged.

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6. Plank with Knee Tucks

This plank variation combines core stability with dynamic movement to target your obliques and lower abs. It’s a fantastic move for reducing love handles and improving overall core strength.

1. Start in a high plank position with your shoulders over your wrists and your body straight.
2. Bring one knee toward the opposite elbow, then return to the plank position.
3. Alternate sides, keeping the movement slow and controlled.

7. Side-Lying Leg Raises

Side-lying leg raises work the obliques and the outer thighs, helping to strengthen the muscles along the sides of your core. This exercise is also beneficial for improving hip mobility and stability.

1. Lie on your side with your legs stacked and your head supported by your arm.
2. Lift your top leg toward the ceiling, keeping it straight and controlled.
3. Lower your leg back down without letting it touch the other.

8. Windshield Wipers

Windshield wipers are excellent for targeting your obliques and lower abs while improving spinal mobility. This rotational movement engages the core and strengthens the muscles responsible for stabilizing your midsection.

1. Lie on your back, arms out to the sides for balance, and legs lifted to a 90-degree angle.
2. Slowly lower your legs to one side, keeping them together and controlled.
3. Return to the center, then lower to the opposite side.

9. Standing Oblique Crunches

Standing oblique crunches are a functional movement that targets the obliques while improving posture and mobility. This exercise is effective for toning the sides of your waist and enhancing core strength.

1. Stand with your hands behind your head and feet shoulder-width apart.
2. Lift one knee toward your elbow while bending your torso to the side.
3. Return to the starting position and alternate sides.

10. Plank to Side Plank

The plank to side plank transition is a challenging move that builds core stability and strengthens the obliques. This exercise also improves shoulder stability and overall balance.

1. Start in a plank position with your body in a straight line.
2. Rotate into a side plank, stacking your feet and reaching your top arm toward the ceiling.
3. Hold briefly, then return to the plank and switch sides.

Tyler Read, BSc, CPT