If you want to lose love handles then you better start doing an obliques workout so you can be sure they look good when you drop the excess body fat. In this video, I’m going to show you the perfect obliques workout that you can do at home with no equipment at all. That said, since we know that body fat accumulation over this area can lead to the dreaded love handles, I’m going to point you to some nutritional guidance as well that will help you to lose weight and show off those obliques as you develop them.

In terms of the workout, it helps to first understand a bit of the anatomy of the oblique muscles in order to get the most out of your training and to lose love handles fast.

The obliques are composed of both internal obliques and external obliques. As implied, the internal run deeper than the external and are actually not visible to the naked eye from the outside. The direction of the fibers run perpendicular to each other with the external obliques running down and in and the internal obliques running up and in.

To really have a complete obliques workout you need to make sure that you train both of these muscles and that you hit all of the functions of these muscles in one concise training plan. The roles of the oblique muscles are not just to make your love handles look better when covered by less fat but to do many different actions. These include, rotation both from the top down and the bottom up. Side flexion from the top down and the bottom up, and prevention of both rotation and side bending.

To structure this perfect obliques workout we ask that you attempt to do each of the movements for up to 45 seconds if able. Take a 15 second rest at the end of each exercise. If you can only do any of the oblique exercises for less than 45 seconds, simply rest pause your way until the time has elapsed.

The specific exercises in the workout are as follows:

Bottom Up Rotation - Archer Tucks x 45 seconds / 15 second rest
Top Down Rotation - Russian Twists x 45 seconds / 15 second rest
Bottom Up Lateral Flexion - Side Plank Bridge Twists x 45 seconds each side / 15 second rest
Top Down lateral flexion right - Side Cycle Crunch (Band Elbow Thrusts Option) x 45 seconds
Anti-lateral Flexion - Side Plank Walk Throughs x 45 seconds each side / 15 seconds rest
Anti-Rotation - Wall Locks (Oak Tree Step Outs Option) x 45 seconds each side / 15 seconds rest

The key to any oblique workout is getting good quality contractions.

You never want to rush your way through any of the oblique exercises that you are doing. It’s not the number of reps that you are doing in any of these workouts but the intensity of the contraction and how well you are feeling the muscle working. This means, that even if you have to go slower in order to really feel a squeeze in the right or left sides, do it.

This can be done in addition to whatever ab workout you may be doing at the moment. Just remember to remove whatever exercises for obliques you may be doing in that workout since you won’t need to double up. The amount of volume here is appropriate to get those obliques of yours looking way better and to get rid of the love handles once and for all.

Regarding the loss of the love handles or the fat that lays over the top of these muscles? Be sure to visit the link mentioned in the video. It is critical that you get your body fat levels down to around 10-12% if you want to see your best oblique muscle definition. This can only be accomplished by following a sensible meal plan that helps you to get into a hypo caloric state where burning off excess fat is achievable.

If you are looking for a complete step by step nutrition plan to go along with this perfect obliques workout, be sure to visit via the link below. See how easy it is to lose fat and build muscle at the same time by training like an athlete with our day by day meal plans and workouts.

For more oblique exercises and workouts for obliques, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije 14 dana

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. The Howling Voice

    The Howling VoicePrije 9 dana

  3. Kyle Friend

    Kyle FriendPrije 12 dana

    Hey Jeff do a video pointing out muscles in particular that if activated during different exercises will throw your form or kill your gains... please

  4. Jim Tinker

    Jim TinkerPrije 13 dana

    @Victor Maia woah no need to get political

  5. Victor Maia

    Victor MaiaPrije 13 dana

    @Jim Tinker 0poooopoopooopoooopoo0ò0oo

  6. Jayrock

    JayrockPrije 13 dana

    @Eric Glass training abs is best done after your workout. i train them after any day as i follow push pull legs. It’s better to train the separately so maybe do legs first then all your ab stuff but do the abs as a circuit

  7. Joseph

    JosephPrije sat

    Do a video on your diastasis recti

  8. Ren Zetzu

    Ren ZetzuPrije 3 dana

    I’m skinny until it comes to the lower back/love handles

  9. etofok

    etofokPrije 3 dana

    These Rotations Are KILLING Your Back (LOSE ABILITY TO WALK!)

  10. Home PC

    Home PCPrije 3 dana

    Arent the Russian twists bad for your lower back?

  11. Zachary Ortega

    Zachary OrtegaPrije 4 dana

    You a goat

  12. Rubén Quiroz Campaña

    Rubén Quiroz CampañaPrije 4 dana

    Thank you so much

  13. Gaming Anime

    Gaming AnimePrije 4 dana


  14. viswagnya

    viswagnyaPrije 4 dana


  15. First Last

    First LastPrije 5 dana

    T shirt. How are you?

  16. Chris DeSomer

    Chris DeSomerPrije 6 dana

    Hey Jeff, you give us a lot of exercises to do every day, to correct posture, help low back pain, wake up the glutes, etc. I’ve tried piecing some together to include in a morning routine. I’d love it if you put together a “perfect” perform every day routine. Something that takes maybe 10-15 minutes and hits all those areas you’ve covered over the years. Thanks for all your great programs and videos.

  17. Training Addict

    Training AddictPrije 6 dana

    Yey cardio

  18. Douglas Stratt

    Douglas StrattPrije 6 dana

    Damn thouse puma shoes are so sick!!! Does anyone knows the model??


    MAGNON MIRANDAPrije 6 dana


  20. Jesse LeBlanc

    Jesse LeBlancPrije 6 dana

    Anybody else glad that nobody was watching them as they figured out how to coordinate the side cycle? 😂

  21. Bliz HD

    Bliz HDPrije 6 dana

    One word Jeff, THANKS!🙏🏼

  22. Arron Kerai

    Arron KeraiPrije 7 dana

    What about the Palof Press? Good or not?

  23. Benjamín Patricio Barriga Díaz

    Benjamín Patricio Barriga DíazPrije 7 dana

    Can you do a video with legs whiteout equipment please

  24. Connor Dowd

    Connor DowdPrije 8 dana

    Guys just saying, download his 6 pack promise app, legit its awesome. Shuffles ab exercises and incorporates equipment you have. Its awesome 10/10 alot of the movements in this video are present in the app

  25. Robert Collier

    Robert CollierPrije 8 dana

    has anyone had to stop in the middle of the workout to use the bathroom?

  26. SaulidSnake

    SaulidSnakePrije 8 dana

    Does this exercise have to be performed everyday?

  27. Joe Burman

    Joe BurmanPrije 8 dana

    Hey Jeff, as a longtime subscriber since 2012, it’s nice to to see your still putting in content. I would love to see more ax Jeff with Jesse!!

  28. Min Ho

    Min HoPrije 8 dana

    Jeff has hacked my mind and knows what i need before i know myself.

  29. RonnieKoomba

    RonnieKoombaPrije 9 dana

    Another great video

  30. Scott Gray

    Scott GrayPrije 9 dana

    Jeff marketing the new 80-pack

  31. Harjit Singh

    Harjit SinghPrije 9 dana

    Hi bro! I'm your biggest fan ever! please help me, I want to get rid of my man's boobs😀

  32. The Howling Voice

    The Howling VoicePrije 9 dana

  33. Ronash Alves

    Ronash AlvesPrije 9 dana

    I've been doing Jefs ab workout for so long and wanted oblique exercise, thank you Jef and good luck to everyone else

  34. Jason Turrietta

    Jason TurriettaPrije 9 dana

    So far the biggest struggle is keeping my feet from sliding

  35. The Cycling Performance Professor

    The Cycling Performance ProfessorPrije 9 dana

    You lose love handles with diet, period. Abdominal training is overrated for definition. If you don’t have your diet in check, these exercises won’t help. Prioritize volume lifting with large muscle groups short of failure and get your diet in check.

  36. violeta 562

    violeta 562Prije 10 dana

    Step by step plans are amazing !

  37. Viwp

    ViwpPrije 10 dana

    Jeff not doing the whole workout so I can easily follow along is killing my gains.

  38. Anju Wahal

    Anju WahalPrije 10 dana

    Wish you would have made it a follow along!. Would have been much easier to follow, thank you for posting it regardless though.

  39. Stephen Hines

    Stephen HinesPrije 10 dana

    Where's the perfect cardio workout?

  40. Jack Dempsey

    Jack DempseyPrije 10 dana

    Bro you talk soooo fast....slow down!!!!

  41. Jacob Webster

    Jacob WebsterPrije 10 dana

    To me Jeff has the face of a comedian not a body builder lmao, but you show them how to cut those fat obliques down Jeff.

  42. a name Is given

    a name Is givenPrije 10 dana

    Jeff is wearing his Lucky underwear.

  43. Elias Chacon

    Elias ChaconPrije 10 dana


  44. Lucas Louzada

    Lucas LouzadaPrije 10 dana

    I didn’t quite get the reason why there’s this different time distribution in comparison to the perfect abs workout (1 min/30 sec, and not 45 sec/15 sec), once half of the exercises have similar features. I’ll start introducing the four brand new obliques exercises into the abs workout progressively, but maintaining the time distribution to keep the volume...

  45. Samarth Upadhyay

    Samarth UpadhyayPrije 11 dana

    We have to do it daily or 2-3 times a week?

  46. Jorge Lopez

    Jorge LopezPrije 11 dana

    Perfect calf workout next!

  47. KING !coins

    KING !coinsPrije 11 dana

    Fat obliques... -_-

  48. Alex Jones

    Alex JonesPrije 11 dana

    Jeff you are the man! Nothing but respect bro! 😎🙏🏽

  49. Kyle Rendar

    Kyle RendarPrije 11 dana

    Day 1 of asking Jeff to make a "22 Day Shoulder Workout" video. The 22 Days arm workout video made my arms half an inch bigger, but now my shoulders look small in comparison, please help.

  50. Aman Bhatia

    Aman BhatiaPrije 11 dana

    @ATHLEAN-x sir plzz tell me can i do this exercise if i have disc problem plzz sir rply 🙏🏻 One more thing plzz make a video on to get rid of muscle pain on middle back 🙏🏻 plzz sir

  51. elvis perez

    elvis perezPrije 11 dana

    Hi so i started doing push-ups following your indications but after the first time i don't feel like the pain indicating the muscles are growing

  52. Nicholas Ramirez

    Nicholas RamirezPrije 11 dana

    Adding this to my daily ab workout. Thanks for the vid

  53. Ryan Nelson

    Ryan NelsonPrije 11 dana

    Speaking of abs. Please fix your app. Please. It's really frustrating.

  54. Tim White

    Tim WhitePrije 11 dana

    Effin professional Jeff!💯

  55. Nyeckro Mancer

    Nyeckro MancerPrije 11 dana

    I love this dude. 🙏🙏🙏

  56. Hồng Phúc Nguyễn

    Hồng Phúc NguyễnPrije 11 dana

    When jeff is done taking a shower those water left on his body are his sweats

  57. Angie Smith

    Angie SmithPrije 11 dana

    Need this in my life

  58. Roidxn

    RoidxnPrije 11 dana

    that last one built different


    LEGENDS OF ADPrije 11 dana

    Jeff the vedio of hernia was great me and my sister are having this problem i am 15 and she is 13 do we need a surgical operation

  60. Isak Abisua Oliva

    Isak Abisua OlivaPrije 11 dana

    Excellent plans it's thr better

  61. Isak Abisua Oliva

    Isak Abisua OlivaPrije 11 dana

    What I'm looking for made me fall out of my hair the specific exercises to develop the part that is not yet as I would like but soon, Thanks Jeff

  62. Sourin Majumdar

    Sourin MajumdarPrije 11 dana

    Me: *Breathes* Athlean X: "You are killing your gains !"

  63. Ali Obaid

    Ali ObaidPrije 12 dana

    22 days to bigger Shoulders please. For the sake of face pulls😜

  64. Benny Late

    Benny LatePrije 12 dana

    I think I have obliques in there somewhere. Fixing my nutrition. Tried an archer tuck and felt something in my shoulder so gonna try to add Russian twists to the other stuff. Great videos. Long journey here, but your videos are entertaining and informative. Thank you sir

  65. Gunaer Zuccovič

    Gunaer ZuccovičPrije 12 dana

    Does the 7 minute ab workout posted two years ago cover the obliques? Or should I do both?

  66. sarah18497

    sarah18497Prije 12 dana


  67. Gomez Gaming

    Gomez GamingPrije 12 dana

    Just saying you can get rid love handles from doing this. Sorry it’s true

  68. Gomez Gaming

    Gomez GamingPrije 12 dana

    But this is a good workout

  69. Sheff Kane

    Sheff KanePrije 12 dana


  70. Kamran Munawar

    Kamran MunawarPrije 12 dana

    Pelvic Floor Workout please

  71. Yours Truly

    Yours TrulyPrije 12 dana

    Adidas is killing your gains

  72. ZarodGaming

    ZarodGamingPrije 12 dana

    Have a mother too gay to buy you water ... you'll have a 20-pack in a month.

  73. Chapel

    ChapelPrije 12 dana

    I’m a badminton player and I want to know what wrist workouts would be beneficial

  74. Berosar

    BerosarPrije 12 dana

    this is just a bad workout that will do very little for anyone. and thats besides the fact that you dont even need to work out your obliques or abs in order for them to look good. disappointing video thats lacking in quality compared to what you upload most of the time

  75. Nicholas Santiago

    Nicholas SantiagoPrije 11 dana

    He’s gotta recycle the same information over and over again man. Only so many steps to getting in shape. It’s entertaining. Just roll with it

  76. Dark Rainbow

    Dark RainbowPrije 12 dana

    Otherwise known as the built-in corset.

  77. Jorge A.M.

    Jorge A.M.Prije 12 dana

    Please talk about kidney pain

  78. Zanite Digital

    Zanite DigitalPrije 12 dana

    Jeff, the amount of free gold you've given over the years could cure world poverty! On the real I appreciate you man, keep em coming 💪🏾

  79. Slvr

    SlvrPrije 12 dana

    Hey Jeff, just wanted to know what the perfect position to sleep in is so that sleep doesn't kill my gains?

  80. Nikita S

    Nikita SPrije 12 dana

    Jeff what can you say about this? can the spine be treated?

  81. Shahariar Labib

    Shahariar LabibPrije 12 dana

    we need a banded triceps and legs workout

  82. Soka Zuya

    Soka ZuyaPrije 12 dana

    4:54 - Hentai position , don't thank me

  83. j m

    j mPrije 12 dana


  84. James Lang

    James LangPrije 12 dana

    When I do Russian twists I don’t feel anything in my oblique location, but the area around my hips is in pain. What am I doing wrong?

  85. dsharkyo

    dsharkyoPrije 10 dana

    Keep your elbows out. One common mistake is to let your elbows point more in front of you, and just move your legs back and forth. So instead of touching your elbows to your knees, you end up touching your knees to your elbows. Keep your elbows out, and focus on rotating your whole upper body. That'll force you to actually use your obliques, and not just rely on your legs. (which is why your hips are in pain)

  86. Maaz Naim

    Maaz NaimPrije 12 dana

    Tried doing this in my rural local gym and was told " these r done only by professionals who have 5+ years of experience" Now I want whether it is true or not ? 1 have been working for 6 months can I perform JEFF'S PERFECT WORKOUT SERIES ??

  87. Yousouf Goollamkader

    Yousouf GoollamkaderPrije 12 dana

    The best in the world of exercise 🥇

  88. Alexander Persson

    Alexander PerssonPrije 12 dana

    L O S E L O V E H A N D L E S

  89. Kamal Sharma

    Kamal SharmaPrije 12 dana

    Hello My name is Kamal Sharma From kolkata india I use to work in a hotel in kolkata as sales professional But need to put my resignation in 2011 as I am suffering from serpiginous choroiditis, an eye disease for which I am under medication since last 20 years In 2011 my centre vision got damaged by the disease making me job less and unemployed till now Since then me and my family is totally dependent on my father As now he is suffering with covid 19 and need need prolong hospitalisation I need help to raise funds for his treatment Plz help

  90. David Grandlion

    David GrandlionPrije 12 dana

    Hi Jeff, can you give exercises to strengthen prostate?

  91. Y Not

    Y NotPrije 12 dana

    Why should carbs be part of MY plan?

  92. Kaivon Atkinson

    Kaivon AtkinsonPrije 12 dana

    How can you do core exercises with a hernia. I’m so confused

  93. Boian y amigos

    Boian y amigosPrije 12 dana


  94. Slash S

    Slash SPrije 12 dana

    Hey man I’m currently on my first week of your Max Size program and I’m loving it so far. I do have one question though and anybody who have done the program can answer. At some point will the chest area be a main focus in the program and will my bench press increase as a result?

  95. Sergio Cervantes

    Sergio CervantesPrije 12 dana

    Awesome video, just what I needed, as I get older I notice my love handles are starting to get in the way. Thanks.

  96. PESCharlie

    PESCharliePrije 12 dana

    Can I lose love handles and get abs while bulking? I've been putting on weight and muscle but my belly is still in the same place it was before I started about a year ago

  97. Follow the howl

    Follow the howlPrije 11 dana

    No you can't really gain muscle and lose fat on a bulk lol

  98. isiah giron

    isiah gironPrije 12 dana

    Jeff can you do a video reviewing the hardest calisthenics exercises such as the planche, Victorian cross, front lever, and so on

  99. Michael P

    Michael PPrije 12 dana

    The dislikes are from lazy chunks

  100. Fit Doc Vinod Nathaniel

    Fit Doc Vinod NathanielPrije 12 dana

    Hey Jeff.. could you make a program for more flexible hips? Unable to sit cross legged on the floor without my knees pointing upward due to adductor tightness .. awaiting your program and much appreciation in advance

  101. Corwyn Hoover

    Corwyn HooverPrije 12 dana

    Video suggestion. I gain a lot of weight (100lbs)after the military and now I have Diastasis. Any help/ info would be great

  102. Maher Al Kaabi

    Maher Al KaabiPrije 12 dana

    Hi Jeff, thank you for your great videos at all times, very informative. Based on the below link published by also physiotherapists they don't recommend Russian twist, full setup, etc. What do you think or your methods are different (video at about 2:58m)?

  103. TSC. BRAVO

    TSC. BRAVOPrije 12 dana

    Next: How gaining gains is killing your gains!

  104. govind nair

    govind nairPrije 12 dana

    Jeff....please calves workout home edition.....🙏🙏

  105. L P

    L PPrije 12 dana

    Great input as always Jeff!

  106. Alex

    AlexPrije 12 dana

    Am I the only one having a hard time understanding how the wall locks work? I end up basically just standing there flexing my abs

  107. chuckbradley1

    chuckbradley1Prije 12 dana

    Elon Musk owns lithium mines in Africa where children as young as 8 years old sre forced to work. Not a nice man at all. A greedy, power hungry madman.

  108. Rolando Robles

    Rolando RoblesPrije 12 dana

    My abdominals are really weak. I’ve neglected them for too long and I’ve started to experience some ailments as the rest of my body gets stronger and more developed... it’s time to get to work!

  109. Nohor Kader Wordsmith

    Nohor Kader WordsmithPrije 12 dana

    Hugr respect to this man, improving the lives of people. 👍🏼