Side fat usually accumulates around the waist area which usually gives rise to love handles. These can be reduced by certain exercises. While active aerobic exercises can help reduce such fat, you can get targeted fat loss in the love handle areas by doing the following exercises.
Top 8 Simple Exercises to Reduce Side Fat Quickly
1. Alternating Toe Touch
How to Do:
- Layout a floor mat and lie down flat on your back.
- Keep lower back flat on the floor and raise a leg.
- Extend it fully against the body, 90 degrees.
- Exhale as you lift the shoulder and had and draw in your navel.
- Aim to touch the foot or toe with your opposite hand.
- Squeeze core to see better results.
Number of Repetitions: This can be done 10 on each side or more as per prowess and time permitting.
How it Benefits: The touching of foot or toe by reaching from the other side helps to burn fat on the sides as well as strengthens core muscles.
[ Read: Best Exercises To Reduce Thigh Fat ]
2. Side Plank
How to Do:
- This exercise is done on the floor so use a floor mat.
- After lying flat on the ground one can get onto one side.
- Raise your body on the side by balancing on the side of the feet, keeping both legs together on the side.
- Contract core and support the body by placing a forearm under the shoulder.
- Raise the hips to hold the body in a straight line.
- Hold the position and do not let the hips drop.
- Repeat similarly for the other side.
Number of Repetitions: Do five sets on either side or hold for a minute or a few seconds every time.
How it Benefits: Benefits of the exercise are towards developing body balance as well as to strengthen the core muscles.
[ Read: Easy Exercises to Reduce Armpit Fat ]
3. Crossover Running Plank
How to Do:
- Lay on a floor mat on the ground. Raise yourself in a plank position.
- Place palms on the floor and extend your arms so that your hands are below shoulder level.
- Straighten the back and balance on hands in front and toes at the back.
- Tighten the core and move right knee below chest as you thrust right foot back.
- Continue with alternate leg movements as you keep hands in place.
Variations - There are certain variation exercises that can be done in this position such as driving knees forward or crossing them over.
- Drive forward the right knee toward left arm and then bring back to the left knee.
- At peak, position lead shin should be parallel to the floor and lead foot in the air. Keep hips stable and do maximum repetitions in 30 seconds.
Number of Repetitions: Do eight repetitions on each leg or more within 30 seconds.
How it Benefits: Running plank is an effective cardio exercise. It targets abs as well as thighs and hips. With crossover plank, the oblique muscles on the abdominal sides are also addressed.
[ Read: Exercises to Reduce Belly Fat at Home ]
4. Oblique Crunch
How to Do:
- Lie down on the back and lift legs with bent knees till calves are horizontal.
- Put the left hand behind head and straighten right arm on the side.
- Press right forearm onto the ground, lift the left side of the body and try touching left elbow to left knee.
- Turn left knee towards left elbow when lifting left torso.
- Do the same with the other side.
Number of Repetitions: This can be done alternate or by completing 10 repetitions on either side.
How it Benefits: This is a strenuous exercise that improved hand-body coordination as well as helps to reduce side fats.
[ Read: Simple Exercises to Lose Lower Belly Fat ]
5. Leg Lifts
How to Do:
- Start by lying down on a floor mat.
- Lie back on the floor and place feet flat on the ground.
- Place hands under bum and straighten out both legs.
- Lift legs high up and then lower than back but do not touch the floor; keep left straight while doing this.
Number of Repetitions: It is best to do this exercise 15 times to see benefits.
How it Benefits: Leg lifts help in reducing muffin tops as well as to reduce the fat in the lower belly region. It can help to lower fat on the sides as well.
[ Read: Best Exercises To Reduce Back Fat ]
6. Mermaid
How to Do:
- Lie down flat on the back.
- Turn on the right side with legs straightened out and stack up the feet.
- Cross ankles and keep them together.
- Keep legs forward and rest on the bum.
- Lift legs as high up and lower down but not completely.
Number of Repetitions: It is best to do 15 repetitions of this exercise.
How it Benefits: It is a Pilate’s move that concentrates on side muscles. It helps to work on muffin tops and on love handles.
[ Read: Best Workouts to Get Rid of Bra Fat ]
7. Bicycle Crunch
How to Do:
- Begin by standing legs apart at shoulder length.
- Toes should be pointing forward.
- Support back of the neck by placing hands behind the head.
- Inhale before you begin and contract the core muscles.
- Raise right knee and bring up to chest level.
- Twist torso towards the right and draw in left elbow towards the right knee.
- Feel the crunch and exhale to complete the movement.
- Return to start position and repeat the same movement on another side.
- Alternate the sides as per the number of repetitions you aim for.
- Finish the reps on one side before you switch sides.
Number of Repetitions: Do 10 repetitions for each side to feel the benefits.
Variation: The exercise can be varied or made more effective by adding leg weights. This will make it more challenging to maintain balance.
How it Benefits: Benefits are several for this exercise. Besides the abdominal side crunch that helps in reducing side fat, it also helps a person to maintain balance and equilibrium.
[ Read: Beginner Exercises to Lose Belly Fat ]
8. Hip Dip Planks
How to Do:
- Layout a floor mat and lie down straight on the back.
- Get onto a forearm plank with one elbow supporting your body on the side.
- Maintain balance by placing a free hand on hip and dip lower hip to the floor and up higher.
Number of Repetitions: The exercise is effective when you do 15 repetitions on either side.
How it Benefits: The exercise helps in strengthening the core as well as to burn fat on the sides.
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