"Love handles" should refer to your favorite kitchen tools—not those pesky areas on your hips. While you can’t target fat loss in specific spots, reducing overall body fat will naturally slim down love handles. We consulted a trainer to share the best low-intensity exercises to help you lose love handles for good.

Low-intensity exercises can be particularly effective. “Low-intensity activities like walking or yoga keep your heart rate in the fat-burning zone, around 50-70% of your maximum heart rate,” explains Ronny Garcia, CPT, Blink Fitness. “In this range, the body uses a higher percentage of fat as fuel compared to higher-intensity workouts.”

Low-intensity exercise is also much easier to maintain over the long term, resulting in a significantly higher calorie burn overall. This approach allows for active recovery, often eliminating the need for a complete rest day. “Keeping your body moving increases circulation and oxygen delivery, both of which help boost calorie burn even at rest,” says Garcia.

Now, let’s explore Garcia’s top low-intensity exercises to help melt away love handles.

Side Plank

  1. Lie on your side with your elbow positioned under your shoulder.
  2. Stack your feet, keep your core tight, and lift your hips off the floor so your body forms a straight line.
  3. Hold the side plank position for 20 to 30 seconds on each side. Repeat 2 to 3 times.

Russian Twists

  1. Sit on the ground with your knees bent and feet flat.
  2. Lean back just a bit, maintaining a straight spine.
  3. Twist your body to the left, then to the right, all while keeping a tight core.
  4. Perform 15 to 20 twists on each side. Repeat for 2 to 3 sets.

Standing Oblique Crunches

  1. Stand tall with your feet hip-distance apart.
  2. Place your hands at the back of your head.
  3. Lift your right knee, and at the same time, bring your right elbow to meet your right knee.
  4. Return to the start position.
  5. Repeat on the other side.
  6. Perform 12 to 15 reps per side. Complete 3 sets.

Seated Knee Drop

  1. Sit on the ground with bent knees.
  2. Slowly drop your knees to the right, lift them back to the center, and drop them to your left side.
  3. Keep your core engaged.
  4. Perform 15 to 20 reps on each side. Repeat for 2 to 3 sets.

Windshield Wipers

  1. Lie flat on your back with your arms extended out to your sides, forming a "T" position.
  2. Raise your legs to a 90-degree angle.
  3. Gradually lower your legs to one side of your body without letting them touch the floor.
  4. Lift your legs and repeat on the other side.
  5. Perform 12 to 15 reps on each side. Repeat for 2 to 3 sets.

Bird Dog

  1. Begin on all fours with your hands below your shoulders and knees under your hips.
  2. Lift and extend your left arm and right leg.
  3. Hold this position momentarily, then return to the start position.
  4. Repeat on the other side.
  5. Perform 12 to 15 reps per side. Repeat for 2 to 3 sets.
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