Let’s be real—love handles are one of those spots that seem to stick around no matter how many miles you run or how many salads you crunch down. They’re stubborn. They taunt us when we slip into jeans or glance sideways in the mirror. And they’re called “love handles” for a reason—because we love to hate them.
Here’s the thing, though: you can’t snap your fingers and melt fat from your sides overnight. Spot reduction is mostly a myth. But you can tone the muscles underneath, tighten your waistline, and help your whole midsection look more defined. Combine that with cardio and smart eating, and those love handles won’t stand a chance.
One of the best ways to work this area is through oblique crunches—simple, focused moves that target the muscles on the sides of your core. If you’re bored with regular crunches (and honestly, who isn’t?), these three variations will light up your sides in the best way possible.
Let’s break them down, step by step, with real-world tips so you can feel them working and keep your lower back happy.
Why Your Obliques Matter
Your obliques aren’t just for show. They help you twist, bend, stabilize your spine, and keep your posture strong. Strong obliques = a stronger, healthier core overall.
When you train them properly, you’re building a foundation for everything else—running, lifting, or just hauling groceries up the stairs.
Before You Start: Get Your Form Right
A lot of people rush through oblique moves, pulling their neck or yanking with their arms. Slow and controlled always wins. Focus on the twist and squeeze, not on how high you can fling your elbow.
Always keep your core tight—imagine pulling your belly button down toward the floor. And remember: quality reps beat high reps any day.
Variation 1: Classic Oblique Crunch
Why It Works:
This is your basic side-crunch, but don’t underestimate it. Done properly, it hits the side of your abs and teaches you how to twist from your core—not just flail an elbow around.
How to Do It:
- Lie on your back with knees bent, feet flat on the floor.
- Place your right ankle over your left knee.
- Put your hands behind your head—don’t yank, just support your neck.
- Crunch up and twist your left shoulder toward your right knee.
- Lower back down with control.
Do 12–15 reps on one side, switch, and repeat.
Tips:
- Exhale as you crunch, inhale as you lower.
- Don’t pull on your neck. The twist should come from your ribcage.
- Keep your lower back pressed into the floor.
Variation 2: Side-Lying Oblique Crunch
Why It Works:
This one isolates the side muscles even more. It feels weird at first but hits your love handles directly—hello, burn!
How to Do It:
- Lie on your right side with knees bent slightly.
- Place your left hand behind your head. Rest your right arm on the floor for balance.
- Lift your left shoulder toward your hip—you’re crunching sideways, not forward.
- Squeeze at the top, then slowly lower back down.
Do 12–15 reps, then switch sides.
Tips:
- Think about your ribcage moving closer to your hip bone.
- Keep movements small—no need to sit all the way up.
- Use your obliques, not momentum.
Variation 3: Bicycle Oblique Crunch
Why It Works:
This is a two-in-one move: you’ll work your obliques and your lower abs. It’s dynamic, gets your heart rate up, and sculpts your whole core.
How to Do It:
- Lie flat on your back, hands behind your head.
- Lift your legs so your knees are bent at 90 degrees.
- Lift your shoulders off the mat, engage your core.
- Bring your right elbow toward your left knee while extending your right leg straight.
- Switch sides like you’re pedaling a bike.
- Keep the motion controlled—don’t rush.
Aim for 20–30 reps (10–15 each side).
Tips:
- Don’t tug your neck—your hands are just there for support.
- Keep your lower back pressed into the mat.
- Kick your legs low and slow for extra challenge.
How to Add These to Your Routine
The best part? These moves don’t take an hour. You can add them to the end of your regular workout or do them as a quick core session on their own.
Sample Oblique Finisher:
- 3 rounds:
- 15 Classic Oblique Crunches (each side)
- 15 Side-Lying Crunches (each side)
- 30 Bicycle Crunches
- Rest 30 seconds between rounds.
You’ll feel that side burn by round two—promise.
Can You Really Lose Love Handles Just With Crunches?
Nope. Sorry, friend—no single exercise alone will melt fat from one spot. The real secret is:
- Eating well (protein, veggies, whole grains, healthy fats)
- Getting your heart rate up (walk, run, jump rope—whatever you like)
- Strength training your whole body (more muscle = more calories burned at rest)
- Being consistent (boring, but it works)
Oblique crunches help tone and strengthen, but the magic happens when you combine them with smart habits and stick to them long enough to see results.
Keep Your Lower Back Happy
One last thing—your lower back works hard during core moves. Don’t arch it off the floor. If you ever feel back pain instead of an ab burn, stop and reset your form. And always stretch after—your spine will thank you.
Final Thoughts: Strong Sides, Strong Core
Your love handles didn’t show up overnight and they won’t vanish overnight either. But if you show up, put in the work, and trust the process, they’ll shrink over time—and your whole waistline will look tighter and more defined.
So roll out your mat, hit play on your favorite playlist, and crunch away at these variations. One twist, one squeeze at a time—you’ve got this.
