Let’s talk about that stubborn little roll that sits right around the waist — yes, I’m talking about love handles. Also, lovingly (or not-so-lovingly) called a muffin top, these side pockets of fat tend to sneak up on us in midlife — and once they’re there, they don’t want to leave without a fight.
And if there’s one thing I hear from women over and over again, it’s this: ‘Chris, what can I do about my belly fat? It’s hands-down the number one area women want to tone up — especially as we age and our waistlines start shifting.
So here’s the good news: with the right mix of strength training moves, core-focused exercises, and sustainable lifestyle habits, you can reduce love handles and feel stronger and more confident in your body.
Let’s dive into what love handles are, why they show up more prominently in midlife, and how to work toward a leaner, stronger waistline — using my love handle workout below!
What Are Love Handles (and Why Do They Appear in Midlife)?
Love handles are those soft pockets of fat that sit on the sides of your waist and often extend toward your lower back. While the name sounds cute, many women find them frustrating — especially when clothes fit tighter around the midsection or that once-smooth silhouette starts to feel less defined.
So, why do they creep up in midlife?
- Hormonal shifts: As we move through perimenopause and into post-menopause, estrogen levels decline — and fat distribution changes. Our bodies become more prone to storing fat around the belly and sides.
- Slower metabolism: We naturally lose muscle mass as we age (if we’re not actively strength training), which slows our metabolism and makes it easier to store excess fat.
- Increased stress: Cortisol, our stress hormone, is directly linked to fat storage — particularly around the midsection. And let’s be honest, midlife can bring its fair share of stress! See how I finally lowered my cortisol levels in middle age!
- Sedentary lifestyle: Busy schedules, caregiving, and career shifts can lead to more sitting and less moving, which means fewer calories burned throughout the day.
But just because love handles are common doesn’t mean we’re stuck with them. You can absolutely make changes that support your waistline, boost your energy, and help you feel more in control of your body again.
Your Go-To Workout to Target Love Handles
This is a quick but effective love handle workout routine that focuses on the obliques, the entire core, and full-body fat burning. This is an easy at home workout that requires a dumbbell for two of the exercises.
Love Handle Workout Instructions
Perform each of these exercises for 30 to 45 seconds, then rest for 15 seconds between moves. Go through the circuit 2 to 3 times, depending on your fitness level.
1. Side Planks (Hold or Add Hip Dips)
One of the most effective exercises to fire up your obliques. Start with a simple forearm side plank, then try adding slow hip dips up and down to increase the challenge. Repeat on both sides.
Tip: Keep your hips stacked and focus on a long line from head to toe — it’s all about quality over quantity.
2. Russian Twists (Bodyweight or Dumbbell)
Sit tall, engage your core, and rotate from side to side tapping the ground beside you. Add a dumbbell if you want more resistance.
Tip: Keep your chest lifted, back extended and shoulders relaxed — no hunching! Rotate from the core abdominal muscles not just from the shoulders.
An old-school favorite because it works! Make sure to fully extend your legs and reach your elbow across to the opposite knee to maximize the twist.
Tip: Get your shoulder blades off the ground using the strength of your mid back and pull your belly to your spine.
4. Standing Oblique Crunches
Stand tall, hands behind your head, and bring your elbow toward the same-side knee, squeezing your side body. Move in a tick tock motion and imagine you have your body against a sheet of glass. Alternate sides.
Tip: This is a great move if you don’t love getting down on the floor —it works the obliques and it doubles as balance training.
A cardio burst that also fires up your core. Start in a plank position, shoulders over the wrists and butt down. Pull your alternating knees in and keep the pace steady and your hips in line — no bouncing!
Tip: Slow it down for a lower-impact option or try it with hands on a bench to reduce stress to the shoulders.
6. Woodchoppers (With Dumbbell)
Start in a low squat, holding a dumbbell on one side of your body. Rotate and lift the weight diagonally across your body to the opposite shoulder. Control the movement both up and down. Repeat on both sides.
Tip: This move mimics everyday rotation (think picking up a bag and putting it on a shelf or swinging a golf club!) and strengthens your core muscles in a functional way.
From a forearm plank, gently drop your hips side to side, tapping the floor. It’s subtle but powerful for those deep obliques.
Tip: Engage your glutes and core the entire time and imagine you are going up and over a basketball — avoid collapsing through the low back.
6 Lifestyle Changes That Can Help Get Rid Of Love Handles
Now let’s get real: you can’t spot reduce fat — but you can reduce overall body fat and reshape your waistline by combining smart workouts with lifestyle habits that support your hormones, your metabolism, and your mental health.
Here’s what really moves the needle:
1. Strength Train Consistently
You’ve heard me say it before — muscle is the magic. It boosts your resting metabolism, helps balance hormones, and gives your body that toned, sculpted look. If you’re not lifting weights yet, now is the time!
And yes, every strength exercise you do (squats, lunges, overhead presses) will call upon your core muscles. You need to think about keeping them engaged to protect your low back. I tell women all the time to remember to stabilize their core before moving the other limbs.
2. Incorporate HIIT Training (Your Way)
You can’t forget about cardio. It not only burns calories which is needed to create a calorie deficit for weight loss, but it also strengthens your heart.
Short bursts of high-intensity interval training (HIIT) can elevate your heart rate, burn fat more efficiently, and create that afterburn effect. Just remember — “high intensity” is personal. Low impact can still be high effort.
I suggest also trying Interval Walking Training (IWT) – a new favorite form of cardio for me. Alternate fast paced walking with slower paced walking and push yourself for a period of time like 10 or 20 minutes. You’ll get a heart rate spike while remaining low impact.
3. Eat for Blood Sugar Balance
Focus on lean protein, healthy fats, fiber-rich carbs, and limit added sugar and processed snacks. Keeping your blood sugar stable helps control cravings and fat storage.
These 15 foods help lower blood sugar naturally!
4. Manage Stress (Seriously!)
Midlife stress isn’t just a mood thing — it’s a fat storage thing. Add more walking, deep breathing, yoga, or simply say no more often. Cortisol loves to hang out around your belly — don’t give it the invitation.
These are the tips I use to reduce stress from daily life.
5. Prioritize Sleep
A good night’s sleep is one of your best fat-burning tools. When you’re sleep-deprived, your hunger hormones go haywire — and that “hangry” feeling leads to cravings and overeating.
Use these tips to transform your sleep routine and get better rest.
6. Drink More Water
It’s the simplest change that makes a huge impact. Staying hydrated can reduce bloating, curb appetite, and support fat loss.
Check out my tips to drink more water every day!
Progress Over Perfection
I sound like a broken record but I’ll say it again: Strive for progress not perfection. I personally use the 80/20 rule to maintain my sanity while staying on track. Your body in midlife is going through a lot, and love handles are just one of the many changes that come with the hormonal roller coaster.
But, with the right workouts, supportive habits, and a mindset rooted in self-respect, you can absolutely tone your waistline, boost your metabolism, and feel good in your skin again.
You don’t need to be perfect — but you DO need to be consistent. Show up for yourself, build strength from the inside out, and remember: you are not too old and it’s not too late.
