Love Handles and Muffin Top Workout for Women at Home

Do you want to lose your love handles and muffin top? This high intensity hybrid workout is just what you need. Supported compound movements, high intensity interval training, and core exercises, you are guaranteed to burn the maximum amount of calories while defining your belly, lower back, and butt.

This 12 exercises target the core, tone the love handles and muffin top, and work your abs from all angles,not only that, strong core can too help reduce back pain.

Love Handles and Muffin Top Workout for Women

Love Handles and Muffin Top Workout for Women

Workout Instructions:

If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90 second break between workouts. Perform the exercise 2 to 3 times per week.

If you are more advanced, increase the sets to 4 to 6, keeping the repeats the same, taking a 30 to 60 second break between exercises.



This exercise make your body a fat burning machine, that is since burpees is a intense fully body workout, they burn a ton of calories. Addition, research shows that high intensity workout like burpees burn up to 50% more fat than moderate exercising.

How do it: Stand straight on your feet shoulder-width apart. Squat and place your hands in front by your feet. Jump back until your legs is fully extended and your body are in plank position. Do a push up and jump forward, push through the heels and return to the starting position.

Do 3 sets, 12 repeats

Jumping Jacks

How do it: Stand tall with your feet together and your hands at your sides. Quickly raise your arms above your head while jumping your feet out to the sides. Immediately reverse the movement to jump back to the standing position.

Do 3 sets, 15 repeats

Bicycle Crunches

It works almost all your muscles (shoulder and abdominals, gluteus, hip flexors, quadriceps), heart, and lungs on an practical and straightforward way.

How do it: Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but make sure not to pull on your neck.

Do 3 sets, 15 repeats

Toe Touches

This exercise fully engages the ab wall and aids to tone your abdominal muscle, reduces your waist and strengthens your core.

How do it: Begin on your back with legs extended, knees together, toes pointed, arms overhead, fingers pointed. Lift shoulders off the floor, and use your abdominals to lift your thighs off the floor, making a V shape and squeezing abdominals again, easy lower down to starting position.

Do 3 sets, 15 repeats

Dumbbell Deadlift

How do it: Set a pair of dumbbells on the floor before of you. Bend at your hips and knees, and grab the dumbbells with a overhand grip. Then without allowing your lower back to round, stand up on the dumbbells, thrusting your hips forward. Lower the dumbbells to the floor. That is one repeat

Do 3 sets, 12 repeats

Mountain Climbers

How do it: Begin on your body in an straight line and your hands slightly wider than shoulder-width apart. Keep your toes and balls of the feet touching the floor and bring one knee up toward the center of your stomach then quickly alternate between legs.

Do 3 sets, 15 repeats


How do it: Lie faceup on the floor with your knees bent and your feet flat on the floor. Place your fingers on your forehead. Raise your head and shoulders, and crunch your rib cage toward your pelvis. Pause, then slowly return to the starting position

Do 2 sets, 15 repeats

Flutter Kicks

How do it: Beginning on your back, on your hands placed underneath you at the small by your back, and shoulders off the floor, lift your legs slightly off the ground and then kick your legs up and down in small, alternating kicks, keeping your toes pointed. Each leg counts since a repeat.

Do 2 sets, 15 repeats

Dumbbell SideBends

By adding this workout you are targeting the external and internal obliques. Strengthening this muscles can aid tighten the entire side ab wall and can too aid cinch your waist and create an curvy body.

How do it: Stand with your feet hip-width apart holding an pair by dumbbells at your sides. Bend sideways to the right, squeezing your waist with the right side. Keep your neck for neutral as possible, looking forward, not down. Switch sides, and bend to the left.

Do 1 sets, 15 repeats

Goblet Squat

How do it: Stand on your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs is parallel to the floor and your elbows touch your knees. On your weight focused in your heels, push yourself up to the starting position.

Do 1 sets, 15 repeats

Alternate Heel Touch

How do it: Lie down with the floor on your back on the ground and your knees bent. Keep your feet shoulder width apart, your arms need to be at your side and shoulders barely off the floor. Then touch your right hand to your right heel. Be sure you’re using your abdominals as you’re leaning to touch your heel. Repeat on your left hand and left heel.

Do 1 sets, 15 repeats

Bridge Pose

How do it: Lie on the floor on your arms by your sides and your palms facing down and your legs over your hips at 90 degrees. Feet is flexed. Then lift your hips off the floor using your core muscles as your legs are reaching towards the ceiling and then return to the starting position.

Do 1 sets, 15 repeats


Stay hydrated. Maintaining adequate hydration is important to your overall health. However, drinking enough water every day can also help support your weight loss.

Reduce stress. Stress causes the brain the release adrenaline and cortisol hormones. The body stores cortisol in the pelvic area, causing them to become larger and create the “muffin top” look. Similarly, a loss of sleep too triggers the release by stress hormones, causing you to retain weight in your belly.