10 No-Equipment Exercises for Men to Lose Love Handles

Love handles are one of the most common problem areas for men trying to lean and define their waistline. Those stubborn fat deposits on the sides of your abdomen can be difficult to get rid of, but with the right exercises, you can target the obliques and core to sculpt 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 the need for any equipment. By combining oblique exercises with full-body movements, you’ll simultaneously target fat loss and core strengthening. Perform these exercises consistently and you will notice a tighter waistline and improved muscle definition in no time.

Below you’ll find the ultimate bodyweight workout I recommend to combat love handles. It consists of 10 exercises that work together to challenge your heart, burn calories and tighten your core.

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 move challenges your stability while focusing on the side muscles of your core, making it effective for tightening the waist and sculpting your abdomen.

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 return them to the starting position.
3. Repeat for the desired reps before switching sides.

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2. Bike crunches

Bicycle crunches are a dynamic movement that engages both the upper and lower abs while targeting the obliques with a rotating motion. This combination helps burn calories and build a more defined midsection, including reducing the appearance of love handles.6254a4d1642c605c54bf1cab17d50f1e

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

3. Russian twists and turns

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

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

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4. Mountaineers

Mountain climbers are a full-body exercise that combines core engagement and cardiovascular intensity. They burn calories while specifically activating the obliques and lower abs, making them a great choice for losing fat and shaping the waistline.

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 your body tight.

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5. Floating Kicks

Floating kicks are a simple but effective move to target the lower abs and help flatten your stomach. The constant movement activates your heart while promoting endurance and tone.

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

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6. Plank with knees

This plank variation combines core stability with dynamic movement to target your obliques and lower abs. This is 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. Lateral Leg Raises

Side-lying legs work the obliques and 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 without letting it touch the other.

8. Windshield wipers

Wipers are great for targeting your obliques and lower abs while improving spinal mobility. This rotating movement engages the core and strengthens the muscles responsible for stabilizing your abdomen.

1. Lie on your back with your arms at your sides for balance and your legs raised at a 90-degree angle.
2. Slowly lower your legs to one side, keeping them together and controlled.
3. Return to center, then drop down 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 improving core strength.

1. Stand with your hands behind your head and your 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 movement 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. Twist into a side plank, stack your feet and reach your upper arm toward the ceiling.
3. Hold briefly, then return to plank and switch sides.

Tyler Read, BSc, CPT