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Shake Those Hips: How to Get Rid of Love Handles for Men

Despite their name, not everyone is in love with love handles. Here’s our guide on how to get rid of love handles for men.
Editorial team
July 15, 2024
min. read
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Love handles sound cute, but many people don’t love them back. Trimming that stubborn chunk around the midsection is a common fitness goal.

For some, a soft belly and round hips are top-tier masculine. (Hello, bears!) After all, they provide more cushion for the pushin’ — something for a good top or power bottom to grab onto. Still, others want a sleek Adonis belt to make that summery Brazilian wax or chic new outfit feel extra cunty. 

Whatever ideal physique is plastered on your vision board, the best body is the one you feel most comfortable in. And if your manifestation collage encourages you to burn fat and flatten your torso, we have some tips for you. Grab your favorite leotard and dive into our guide on how to get rid of love handles for men. 

What are love handles? 

“Love handles” is the non-scientific term for the layer of subcutaneous fat that sits just below the skin around your waistline. Even if you don’t love the look of your love handles, some body fat is good for your health and well-being. It stores energy reserves, insulates your body temperature, produces hormones, and absorbs the shock when your booty takes a pounding. 

Subcutaneous fat differs from visceral fat, which is found deep inside the body and collects around your organs. Excess visceral fat can lead to health risks like heart disease, diabetes, and stroke.

Although subcutaneous fat doesn’t carry the same adverse effects as visceral fat, slimming down is valuable beyond aesthetics. Regular exercise builds strong bones, improves emotional health, and keeps your heart healthy. 

Despite the adorable name, getting rid of love handles can be as difficult as keeping a persistent fuccboi out of your DMs. Put simply, you lose fat by burning more calories than you consume. Unfortunately, that’s easier said than done. Your unique body composition, age, cortisol levels, and metabolic rate all play a part in managing your body fat percentage. 

If you struggle to hit your goal, consider consulting with a health professional or personal trainer to develop a better understanding of your body and the best exercises to take care of it. 

The top tip for getting rid of love handles

You may be tempted to target belly fat with a daily regimen of hundreds of crunches and Russian twists. Unfortunately, spot reduction, or focusing your exercise routine around a specific body part, isn’t an effective love-handle workout routine. 

A full-body workout split, cardio, and a healthy calorie deficit are old-school methods for good reason. Together, they’re the best way to effectively trim fat, strengthen your body, and build new muscle. If you aren’t sure how to approach exercise, rest, and a healthy diet, work with a professional trainer, consult your doctor, or check out classes at your local gym.

And remember, RuPaul’s empire wasn’t built in a day, and neither is your ideal body shape. Patience, consistency, and kindness to yourself are the best ways to get stubborn love handles to sashay away. 

How to lose love handles: The 8 best exercises

Even if you’re low-key and only worried about taking a thirsty profile pic with a snatched waist, building a strong core and practicing full-body exercises will boost your metabolism, reduce body fat, and help tone your waist. 

Here are eight of the best exercises for love handles that combine ab-strengthening with movements that benefit your back, hips, and legs. If you need extra guidance or a movement feels uncomfortable, seek professional advice to ensure correct posture and safe execution.

1. Cardio and HIIT training

Cardio and high-intensity interval training (HIIT) are great ways to prime your muscles for a workout. Jogging on the treadmill, hitting a stationary bike, or performing intense bursts of jumping jacks and high knees increases blood flow and sheds calories. As a rule of thumb, medical professionals recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week for maximum health benefits.

2. Side planks

Side planks are a great exercise to target your obliques, the core muscles that run along the side of your torso. 

Lay on your side. Prop one elbow under your shoulders with your legs extended and feet stacked on top of one another. Lift your hips off the ground and form a straight line from head to feet. Keep your core tight and hips lifted — sagging will strain your back. Hold for 30 to 60 seconds.


3. Russian twists

Russian twists hit your obliques and overall core but are also great for working out your hips, shoulders, and upper back. You can hold a medicine ball, dumbbell, or barbell weight for added difficulty. 

Sit on the ground with your knees bent, feet firmly planted on the floor, and lean back 45 degrees. Hold your hands together and twist your torso to the right, bringing your hands toward the floor beside your hip. Then, twist to the left with the same controlled motion. Keep your back straight and avoid rounding your shoulders or neck. Perform three to four sets of 10.

4. Bicycle crunch

If abs are the only thing you want bulging from your tummy, bicycle crunches target your abdominal muscles and obliques.

Lie on your back with your hands behind your head and knees bent at a 90-degree angle. Extend your right leg outward while twisting your torso and bringing your left knee toward your right elbow. Alternate slides like pedaling a bicycle. Focus on tightening your core muscles to execute the movement rather than working from momentum. Perform three to four sets of 10. 

5. Kettlebell swing

This is a go-to resistance training exercise, targeting the booty, hamstrings, calves, and traps. 

Stand with feet shoulder-width apart, holding a kettlebell with both hands and arms straight down. Push your hips back and bend your knees slightly to bring the kettlebell between your legs, keeping your back straight and core engaged. Squeeze your glutes and push your hips forward to lift your body back into a straightened position. Swing the kettlebell upward as far as is comfortable. Lower the kettlebell, pushing your hips back and bending your knees slightly. Perform three to four sets of 10. 

6. Burpees

Love or hate them, burpees are a high-intensity exercise targeting the entire body. They’re also a versatile endurance exercise you can perform wherever you want, just like a tight squeeze in the car or a standing sex position in the shower

7. Standing oblique crunches

Standing oblique crunches work your transverse abdominis, a vital muscle to your core strength. Working it will help reduce back pain, lower your risk of injury, and pull your abdominal muscles inward to make your waist appear smaller. 

Stand with your feet shoulder-width apart. Hold a kettlebell or dumbbell in one hand, hanging at your side. Raise your other arm behind your ear. Slowly bend to the side the kettlebell is on, lowering it down the side of your leg while engaging your core. Straighten and return to the starting position. Repeat on the other side. Do three sets of 20–30 reps per side. 

8. Deadlifts

Most people do deadlifts to work out glutes, legs, and trap muscles. Although it doesn’t directly target your midline, a big booty and V-shaped traps will create the illusion of a thinner waist.

Be warned: Deadlifts can place a heavy strain on your lower back. To ensure proper form, use a belt or brace and ask for help from a gym trainer. 

Stand in front of a barbell with your feet hip-width apart and your toes pointing forward. Bend at your hips and knees, lowering your torso while keeping your back straight. Grip the bar with your palms facing upward. Take a deep breath, brace your core, and keep your chest up and spine in a neutral position. Lift the bar with the rest of your body, moving in a straight line upward. Reverse the motion to return the bar to the floor, hinging at the hips before bending the knees. 

The category is: Love your body

It’s up to you to decide what makes you feel good in your body. When in doubt, channel the wise words of Queen Christina and never forget that “you are beautiful in every single way.” That includes your love handles. 

Whatever your body goals, Grindr is the perfect place to find a workout partner to spot your backside. Download the Grindr app and find him now.

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