Getting rid of side fat is something that many of us struggle with, and is often the result of our sedentary lifestyles. However, thankfully there is a range of exercises that can help us banish it for good.
These exercises are not just effective, but can also be fitted into our daily routine, making them easier to stick to and making significant progress more likely. Whether it’s at home, at the gym, or just during your lunch break, incorporating some of the below exercises into your life can make a big difference to your waistline.
The first exercise is the oblique crunch. This targets the area of the body where most of those pesky side fat cells can appear. To do it, simply start in a sit-up position, keeping your legs bent and feet flat on the ground. Then, twist your body across to one side and use your oblique muscles to bring your shoulders up. Hold for a few seconds then return to the center before repeating on the other side. Aim for three sets of 10-20 reps.
Next, try the reverse woodchop. This is an exercise that works your back, glutes, and the famous love handles at the same time. To do it, stand with your feet slightly wider than your shoulders and raise a weight, medicine ball, or even a large bottle of water to one side of your body, close to your shoulders. Then, twist your body and drive the weight across your body and above your opposite shoulder, as if you were ‘chopping’ wood. After repeating this in both directions for three sets of eight to twelve reps, you should start to feel the burn!
A third excellent exercise is the Russian twist. This is a great exercise for toning your core and is easy to do at home. Start by sitting up with your legs bent and feet firmly on the ground. Then, lift your feet and torso slightly so that you’re balancing on your tailbone. Twist your body to the left and then to the right, using your oblique muscles to help you turn. Aim for three sets of ten to twelve reps.
This is also a good time to mention certain dietary changes. Exercise is, of course, key to reducing side fat, but combo’d with a top-notch diet, your results will be even stronger. Reduce saturated fats, processed foods, and sugary snacks, and exchange them for fruit, leafy green veggies, lean protein, and plenty of water. It could really be the kickstart you need to reduce side fat and make a long-term change.
Finally, it’s important to keep resistance training in mind. Cardio alone won’t work miracles, so add in some strength training to ensure that your body is burning calories, long after your last rep. Try bodyweight exercises like squats, lunges, and push-ups, and combine them with either free weights or machines at the gym.
These five exercises, combined with nutritional tweaks, will get you well on your way to reducing your side fat and restoring your confidence. To really ramp up your progress, here is a bonus tip. Instead of exercising for half an hour every day, why not break your routine into shorter intervals such as 10 minutes? Studies have shown that 10-minute bursts of exercise have lasting, significant benefits, and can even be more effective than hour-long sessions. What’s more, with a shorter time commitment you can make sure you have no excuses for not exercising.
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Interval Training. Interval training is an excellent way of reducing side fat. High intensity intervals of 30-60 seconds followed by up to a minute of recovery can be done with any exercise and this approach will leave you feeling satisfied but not uncomfortable. Running, cycling, rowing, or any other form of cardio can be used as part of interval training as long as the intensity is kept up and the recovery is sufficient. It is important to note that interval training should only be done when the body is comfortably warm. To begin with, start with shorter intervals and build up gradually.
Core Strength Exercises. Core strength exercises can help you to get rid of side fat by building the muscles and stabilizing the core. As well as improving posture, core strength exercises such as planking, mountain climbers, and single leg stand can also boost the metabolic rate, which in turn can help to burn fat. As with any exercise program, it is important to warm up before doing any core strength exercises to avoid injury and maximize results.
High Intensity Interval Training (HIIT). HIIT is one of the most effective exercises to get rid of side fat and is ideal for those short on time as it can be done in as little as 20 minutes a session. It consists of short bursts of high-intensity exercise followed by low-intensity recovery periods. HIIT is a great way to get the heart rate up and burn fat, and the short bursts of intense exercise can also help to boost strength and stamina. In addition, HIIT can also help to increase muscle endurance and speed up the metabolism.
Functional Training. Functional training focuses on building strength and stability by performing exercises that replicate everyday movements. It involves using a wide variety of equipment including free weights, bodyweight, and resistance bands to train the body in more natural ways than traditional resistance training. These exercises are specifically designed to target the muscles that are used in everyday activities, and can help to reduce fat in a more effective way than more traditional forms of exercise. Functional training also helps to improve coordination and balance, increasing overall performance.
