It’s summer, and for many, that means getting beach body ready. Having a toned, fit body can be a great confidence boost and help you feel good. So having the right exercise routine and approach in place is key. But if you find yourself struggling to reduce your side fat, these simple exercises might just be the thing you need to finally get the body you want.
One of the simplest yet effective exercises you can do to help rid you of those pesky side fat is butterfly crunches. This exercise targets your obliques which helps shed extra body fat. To do a proper butterfly crunch, lie flat on the ground, bend your knees, bringing them together and your feet close to the glutes until they touch. After this, slightly lift your head and bring your chest close towards your legs while fluttering your elbows out like wings. This is the basic butterfly crunch. To make it more intense, You can hold yourself up or twist your torso to the sides.
Another great exercise is stability ball lateral roll. Lateral roll works core stability, as well as the side muscles. It’s simple. All you need is a stability ball and a flat surface. Kneel on the floor, then put your hands on the ball, and roll it out in front of you, utilizing your core strength. Roll back and forth, side-to-side. Do this with full control; don’t rush.
For a unique exercise, you can try out the side plank. This will not only help reduce side fat but also build your lower body strength. To do a side plank, lay on your side while propping yourself up with one elbow, making sure your body is in straight line, and your core is engaged. (You can modify this for easier or more difficult exercises by adjusting leg positioning). Once balanced, hold the position for 30 seconds then switch sides.
Think twice before giving it a try as you won’t want to miss out on hip dips, which works out the obliques. Start out in a sitting position, your legs bent and feet placed on the ground in front of you. Put your hands in the back and hold your own weight, then start curling your hips to the side, alternating your sides slowly.
Adding some resistance training with resistance bands can help toning the hips. Resistance training must be done carefully and using something like resistance band can help you hit more muscles at once. Start in a side lying position, with the resistance band around your ankles. Raise one leg up as much as possible as you’re squeezing your glute. Releasing the leg down, hold it for one second, and repeat.
The standing side bend helps to target your obliques in a fun and effective way. Start standing with your legs wide apart, forming a “V” with your feet. Put your hands high above your head in an arc fashion and start bending your torso as far to one side as possible, when you come up, return to the original position and keep repeating.
The bicycle crunch is a classic exercise used by many. Starting with your back on the ground, bring your legs to a tabletop position. Place your hands next to your ears and make sure your feet are off the ground. Start pedalling with your legs as each side will target the obliques in turn. Keep pedalling as fast as you can for 30 seconds.
To get into better shape, you need to burn more calories and build more muscle. Doing a circuit of plank up-downs can help you achieve that. Start with a plank and bring your right elbow down to the ground, followed by the left, try to go as fast as you can but with control. Make sure your core is always engaged. To make it harder, you can raise your legs so your body forms a straight line.
Rocking your body is another great way to melt away that side fat role. Start by lying on your side, and then extend both legs straight out ahead, bringing your arms up in the air. Keep your core engaged and move your body forward and backward, rocking and rolling like the ocean waves.
Straddle twists are also an effective exercise for toning your sides. Lie on your back and lift your legs up to the ceiling in a “V” formation. Bring your arms to the sides and start rotating your legs from left to right about six times, keeping your core engaged.
Building muscles and burning fat are key to getting rid of side fat. So, perform strength training to get the desired results fast. You could opt for dumbbell lateral raises. Start by standing up with your feet hip width apart and holding a weight in each hand by your sides. Raise your arms on the sides until both your arms and shoulders are parallel to each other.
Increasing the intensity of your workouts can further burn side fat away. Doing jump squats works out your entire lower body, get ready with your feet shoulder width apart. Squatting down, and then engaging your core and jumping up as high as you can. When you land back to squat position, repeat the process.
Working your entire body with burpees should not be forgotten. Burpees work out your entire body and are great for burning calories and fat. All you need to do is get into a pushup position and then jump straight up with both your hands in the air.
Adding high intensity interval training to your gym time can be extremely beneficial. This type of exercise involves pushing yourself to your limits for a short period of time, followed by rest. For example doing high speed sprints for 30 seconds and rest for 15-30 seconds.
If you’re looking to improve your diet and lifestyle then a HIIT Pilates based workout ought to help. Pilates is a great way to increase your flexibility, build strength and also burn calories. Combining Pilates with HIIT accelerates the fat burning process and toning your body from top to bottom.
Targets your obliques and cuts down side fat can by doing the good old fashioned mountain climbers. Get into a plank position and moving side to side like a climber with your left and right leg coming forward in turns as fast as you can with control.
To boost your metabolism and burn side fat instantly, conduct bodyweight exercises such as running up and down stairs. This is one of the best home exercises: it’s effective, easy to do, and requires virtually no equipment. Focus on form and run with determination, and you’ll see results in no time.
Yoga is always a good way to improve flexibility, reduce stress, and burn fat. Simple poses such as warrior three, plank, chair poses, or triangle pose have the potency to burn calories and aid you with weight loss. To get the best out of it, pay close attention to your breathing as you move through the different poses.
A great way to lose side fat is to incorporate HIIT circuits into your routines. This is considered one of the most effective ways for burning fat and calories. Some examples of HIIT circuits include jumping jacks, burpees, squats, mountain climbers, and alternating lunge jumps, and these can be a great way to get your heart rate up and have fun burning fat.
It’s always a good idea to get your heart rate up with aerobic exercises such as running, cycling or swimming. Swimming is especially helpful, as it is a low impact exercise and it involves arms, back, and legs. All of these exercises are effective and can help burn side fat and boost your metabolism to get a lean figure.
It is important to stretch correctly in order to tone the muscles and reduce side fat. Balance this out with activities such as yoga or pilates, which can help increase your flexibility, core strength, and burn fat. Gentle stretching before and after you work out can also be beneficial. It’s important to stretch safely and be conscious of your body.
Finally, don’t forget to include plenty of nutritious foods in your diet. Eating vegetables, lean meats, fish, and fruits with low fat dairy products can help your body become a fat burning machine. Make sure to stay hydrated, eat balanced meals, and get plenty of sleep for best results. This coupled with the right set of exercises can help you get rid of side fat a lot faster!
