Fitness

Effective Exercises To Reduce Side Fat

There are no exercises that specifically target the fat on your sides or anywhere else on your body, losing weight will make your side area thinner along with the rest of your figure. Fear not you can shrink your love handles and saddlebags with diet and exercise. In addition, the right strength-training moves will add definition and make your waist, trunk and hips appear tighter.

Six Exercises To Reduce Side Fat:

Bicycle Crunches:

Bicycle Crunches:

How To Do:

  • Lie flat on the floor with the lower back pressed into the ground.
  • Place your hands slightly either side of your head, do not lock your fingers or pull the head up.
  • Lift your knees to a 45 degree angle.
  • At first slowly go through a bicycle pedal motion with the legs.
  • Alternately touching your elbows to the opposite knee twisting back and forth through the core.
  • Keep the elbows back rather than forward to the chest as this could strain the neck.

Oblique V-Up:

Oblique V-Up:

How To Do:

  • Lie on your side with your legs extended and your left arm resting in front of you.
  • Prop up your upper body with your right forearm against the floor.
  • Raise your legs about 4-6 inches off the ground.
  • But don’t raise your upper body to meet this movement.
  • Focus on your obliques as you raise your legs. Hold for 15-30 seconds.
  • Switch sides and repeat for 4 reps total.

Russian Twists :

Russian Twists :

How To Do:

  • While sitting on the floor, bend your legs and feet to the ground.
  • Extend your arms straight out holding a weight or medicine ball.
  • Lower down the upper body making a 45 degree angle to the floor.
  • Rotate your arms from side to side, twisting the upper body. Do 4 sets of 15 reps.

Side Plank Dips:

Side Plank Dips:

How To Do:

  • Lie on your side on a mat.
  • Position your elbow directly below your shoulder and perpendicular to your body.
  • Place your upper leg directly on top of the lower leg. Straighten the knees.
  • Straighten the waist so that the body is rigid and raises upwards.
  • Hold this position for as long as possible. Repeat for the opposite side.

T-Plank :

T-Plank :

How To Do:

  • Hold your body up in a push up position, with your legs wider than hip width for more stability.
  • Lift your right arm, holding the weight up,And open your body all the way to the right making a “T” shape with your body.
  • Remain in that position for 10 seconds.
  • Return to your starting position and do the same on left side. That’s one rep. Do 5-10 reps.

Dumbbell Side Bends :

Dumbbell Side Bends :

How To Do:

  • Stand up straight while holding a dumbbell on the left hand as you have the right hand holding your waist.
  • Your feet should be placed at shoulder width. This will be your starting position.
  • While keeping your back straight and your head up, bend only at the waist to the right as far as possible.
  • Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale.
  • Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  • Repeat for the recommended amount of repetitions and then change hands.

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