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Can you target love handles? Here’s what the experts say
Written byAmy Bonifas
Reviewed byAimee Victoria Long
Struggling to shift stubborn love handles? You’re not alone. We asked two personal trainers what really works – and why consistency (not crunches) is key
Summary
1What are ‘love handles’?
"They’re a nickname for the soft areas at the sides of your waist,” explains celebrity personal trainer...
2What causes love handles?
This area can be ‘stubborn’ because the body often holds onto fat here for protective and...
3Can you target love handles with exercise?
"Sadly, not really! Doing a million side crunches won’t burn fat from your waist,” says Aimee...
Let’s be honest – despite the name, love handles can be tough to love and are one of the trickiest places to lose weight from. Despite what TikTok trends or ‘targeted’ workouts might promise, there’s no magic move for burning fat from your waist. But that doesn’t mean there’s nothing you can do.
In this expert-backed guide, we’ll break down the science behind love handles – why they form, what strategies can support healthy fat loss overall and, most importantly, why a little self-compassion goes a long way.
What are ‘love handles’, really?
“Love handles are a nickname for the soft areas at the sides of your waist,” explains Aimee Victoria Long, celebrity personal trainer. “In truth, they’re just part of your body’s natural fat storage. Many people (women in particular) store fat around the hips, thighs and waist due to biological factors like hormones and reproductive health,” she says.1
While lots of people want to reduce weight around their middle, in Aimee’s opinion, it’s not a flaw: “it’s a function of how our bodies are built.”
What causes love handles?
“Lots of people have fat2 that’s stored along and around the waist that won’t budge,” says Will Girling, sports coach and nutritionist. “This could be because we’re not moving enough or we’re consuming more calories than we’re burning.”
However, before we beat ourselves up, Aimee points out that there might be other factors at play here. ”A combination of genetics,3 hormones4 (primarily cortisol and insulin),5 stress6 and lifestyle factors like diet and activity levels7 can all contribute to fat storage around the midsection,” she says.
“This area can be ‘stubborn’ because the body often holds onto fat here for protective8 and hormonal4 reasons – especially during stress or hormonal shifts like perimenopause.9 I remind a lot of my clients that it’s not about doing something wrong; it’s about how beautifully complex our bodies are.”
Can you target love handles with exercise and spot-reduce the fat?
Sadly, not really! “Doing a million side crunches won’t burn fat from your waist,” says Aimee. “Fat loss happens systemically10 – your body decides where and how it sheds fat, based on your unique genetics and biology. That said, you can strengthen the muscles underneath and improve your overall body composition, making you feel stronger, more balanced and confident.”
“Some experts11 think that if you do a lot of activity in a specific area, you’ll increase blood flow to the muscles in that area and you might increase localised fat oxidation,” adds Will. “So, for instance, if you’re a cyclist and do a lot of cycling, you’ll probably have leaner legs than others. But, ultimately, if you want to reduce fat in a specific area, losing total body fat12 across your whole body is the only proven way to see results.”
Why's overall fat loss a better goal?
Aiming for overall fat loss through a balanced lifestyle is healthier, more sustainable12 and much kinder on your body and mind. “This approach focuses on creating long-term habits – nourishing food, movement you enjoy, restful sleep and managing stress – rather than fixating on one ‘trouble’ spot,” says Aimee. “Plus, healthy fat loss supports more than just aesthetics. It can support your energy,7 mental clarity,13 mobility14 and overall wellbeing.”
There are benefits beyond this, too, according to Will: “Being in a healthier body fat percentage range in relation to muscle mass can lead to better heart health and lower the risk of diabetes, heart disease and stroke.15
“But most of all, if you’re gradually getting fitter and leaner, it’s likely going to mean stacking up a load of healthier habits, whether it’s eating more fibre, fruit and veg or taking up strength training, these are the types of habits that will help you improve body composition in the long-term,” he says.
What are the best exercises or training styles to help with overall fat loss?
“Simply put, the best exercise is the movement you enjoy the most and do the most consistently,” suggests Will. “While there’ll be exercises that lead to the highest caloric expenditure per minute/hour, that doesn't matter if you don't do it.”
There’s also magic in variety, and Aimee suggests mixing up your workout styles – this can also help stave off boredom and exercise plateaus. Here’s what works, according to Aimee:
- strength training – this builds lean muscle, which supports metabolism and shapes your body.16 You can tailor your training to keep progressing with heavier weights, more sets and slower reps
- HIIT (High-Intensity Interval Training) – if you’re short on time, this is great for fat-burning,17 with lots of online or in-person classes ranging from 20-30 minutes
- steady-state cardio – think walking, cycling or swimming. These are excellent for heart health and overall energy burn18
Are there any exercises for love handles?
While you can’t spot-reduce fat, you can train your core and surrounding areas for strength and definition. “These exercises are all easy to fit into your routine and engage the obliques and core, helping you feel stronger and more stable,” says Aimee.
- Russian twists
- Woodchoppers
- Side planks
- Bicycle crunches
- Compound lifts (like squats and deadlifts, which activate the core)
What else is important for healthy fat loss?
You’ll be pleased to hear that it’s not necessarily about racking up gym hours and cutting calories. Taking a holistic approach to fat loss is the key to maintaining a healthy weight over time. Here are Aimee and Will’s tips…
“Staying consistent19 with your movement will help you progressively build your fitness level and get better at the exercises you’re doing,” says Will. “When you feel like you’re making progress, this can also give you a huge motivation boost to help you keep going.”
“Aim for three to five workouts per week – this could be a mix of lifting, cardio and mobility (like dynamic stretches, bodyweight exercises, yoga or Pilates),” says Aimee.
“This is the process of gradually increasing the demands on your body,” says Will. “If you go to the gym and do squats with 40kg every week, it will feel difficult at first, but eventually will become easy. This means you’re no longer adapting to the work, so to progress your strength and reach those goals (weight loss or maintenance), you’ll need to keep pushing – whether that’s increasing the weight, intensity, tempo, sets or reps.”
Working with a trainer or app on progressive overload that automatically progresses your workouts helps you stay on track, without feeling overwhelmed.
“Your body needs time to heal and grow, so rest days, sleep and stress management are just as crucial as your workouts,” says Aimee.
“When we exercise, we tear and damage our muscles, which promotes inflammation,” says Will.20 “The body then heals from that inflammation and adapts to get fitter, stronger and faster. When resting and sleeping,21 your body does much of this recuperation and adaptation, so you mustn’t scrimp on the downtime.”
“Celebrating progress beyond the scale can be a real kindness to yourself,” says Aimee. “Working out and eating healthier can lead to a host of other gains, like more energy, better sleep, stronger lifts and improved mood and confidence. It might be helpful to think of fat loss as a side effect of taking care of yourself, not the sole focus.”
“In terms of dropping fat, eating a healthy diet and achieving a calorie deficit in combination with consistent exercise is the best way,” says Will. “I’d suggest avoiding crash diets and focusing on healthy, balanced meals whenever possible.”
The Mediterranean diet is one of the most well-researched diets for healthy weight loss, and adding more plants like fruit, vegetables, nuts and seeds to your plate is a great place to start. “The good news is that consistent exercise also increases your total caloric expenditure for the day, meaning you can still eat a reasonable amount of food and be in a deficit,” says Will.
The final say
Love handles are normal. They can be a testament to natural changes in your life – from hormonal shifts to potential childbirth. And while this can be a difficult area to target, it’s often down to unshiftable biological factors like genetics, rather than willpower.
Rather than fixating on particular parts of your body, our experts suggest aiming for overall healthy weight loss and improved fitness levels. Setting realistic goals and focusing on sustainable healthy habits (that you actually enjoy doing) is the key to finding balance, getting stronger and improving your body confidence. Up next: Run clubs are all the rage – so why should you join one?
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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