Break Up with Your Love Handles: 9 Exercises to Target Your Waistline

Midlife can bring many changes, including the all-too-common weight gain around the waistline. Love handles are especially stubborn, but the good news is that with consistent effort, you can tone this area and feel stronger and more confident.

Adding weights to your workouts in midlife is not just about aesthetics - it helps build muscle, boost metabolism, and improve bone density, all of which are crucial as we age. This workout is designed to help you target your waistline and break up with those love handles once and for all!

In need of a set of dumbbells? Try adjustable ones! Shop dumbbells here. As for leg weights, try these.

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Workout Plan

1. Dumbbell Lunges

Reps: 10 lunges per side (20 total)

How to do it: 

• Stand with feet wide apart and two dumbbells placed on the ground in front of your feet.

• Lunge to the right, picking up the right dumbbell with your left hand. Lunge to the left, picking up the left dumbbell with your right hand.

• Lunge right again and place the left-hand dumbbell on the ground. Lunge left again to place the right-hand dumbbell down.

Tip: Keep your chest lifted and core engaged to avoid strain on your lower back.

2. Windmills

Reps: 12 per side

How to do it: 

• Stand with feet shoulder-width apart, holding a dumbbell in one hand raised overhead.

• Slowly hinge at the waist, reaching your opposite hand toward your foot while keeping the dumbbell arm straight.

• Turn your head and look toward the overhead arm.

• Return to standing.

Tip: Focus on keeping your core tight and the weight directly above your shoulder.

3. Dumbbell Oblique Crunches

Reps: 15 per side

How to do it: 

• Stand tall with a dumbbell in each hand.

• Slowly bend sideways at the waist, lowering the dumbbell toward your knee. Return to starting position.

• Repeat on the other side.

Tip: Avoid leaning forward or backward. Move only side to side.

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4. Russian Twists

Reps: 20 total twists (10 per side)

How to do it:

• Sit on the floor with knees bent and feet lifted slightly.

• Hold one dumbbell with both hands and twist your torso to touch the dumbbell close to the floor on each side.

• You can also do this while keeping your feet grounded.

Tip: Keep your back straight and twist from your core, not just your arms.

5. Heel Touches

Reps: 30 total touches (15 per side)

How to do it: 

• Lie on your back with knees bent and feet flat on the floor.

• Lift your head, neck, and shoulders slightly, reaching your right hand toward your right heel, then your left hand toward your left heel.

Tip: Engage your core throughout and avoid straining your neck.

6. Side Plank Hip Dips / Raises

Reps: 12 per side

How to do it:

• Get into a side plank position with your elbow directly under your shoulder.

• Lower your hips toward the floor, then lift back up.

Tip: Keep your body in a straight line and engage your core.

7. Bicycle Crunches

Reps: 20 total (10 per side)

How to do it: 

• Lie on your back with hands behind your head and legs lifted.

• Bring your right elbow toward your left knee while extending your right leg.

• Switch sides in a pedaling motion.

Tip: Try adding ankle weights for an extra challenge.

8. Side Crunch Kicks

Reps: 12 per side

How to do it: 

• Kneel on one knee with the other leg extended.

• Place one hand on the floor and the other behind your head.

• Kick the extended leg up while crunching your torso.

Tip: Keep your movements controlled and core engaged.

9. Overhead Pendulum

Reps: 20 total - 10 per side

How to do it: 

• Stand with feet hip-width apart, holding one dumbbell overhead in both hands

• Bend at the waist to the side, then return to standing.

Tip: Move slowly and avoid using momentum.

Why Weights Matter in Midlife

Incorporating weights into your routine helps combat the muscle loss that naturally occurs with age. It boosts your metabolism, enhances bone density, and helps tone and define muscles - especially around stubborn areas like the waist. This workout not only targets love handles but also builds strength and stability for overall well-being.

Say goodbye to love handles with this consistent, targeted workout routine. Remember, it’s not about perfection - it’s about progress. If you enjoyed this workout, share your experience in the comments and let me know which move was your favorite!

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Stay strong!