Are you tired of those pesky love handles that seem to stick around no matter how much you exercise? You’re not alone. Many people struggle with excess fat on their sides, also known as love handles. But don’t worry, there are specific exercises you can do at home to target and reduce this stubborn fat.
Why Is Side Fat So Hard To Get Rid Of?
Before we dive into the exercises, it’s essential to understand why side fat is so challenging to get rid of. The main reason is that love handles are made up of subcutaneous fat, which is the fat that sits just below the skin. This type of fat is stubborn and can be challenging to lose, even with a healthy diet and regular exercise.
Additionally, the side area is often neglected in traditional exercises, making it harder to target and tone. But with the right exercises, you can reduce the appearance of love handles and achieve a more defined waistline.
In this article, we’ll discuss 5 side fat exercises that you can do at home to lose love handles and achieve a slimmer waistline.
Best Exercises for Side Fat and Love Handles
1.Side plank with pelvic lift
The side plank is an excellent exercise for targeting the obliques, the muscles on the sides of your waist. To perform this exercise:
Start with a side plank on your elbows. First, do 2-3 sets of 30-40 seconds each, keeping your hips elevated and your body in a straight line. Then do pelvic raises – 3 sets of 15 reps for each side of the body.
2. Bicycle crunches
Bicycle crunches are a classic core exercise that targets the obliques and helps to reduce side fat. To perform this exercise:
A key exercise for developing side abs. Lying on your back, place your hands behind your head (touching lightly with your fingers and avoiding pressure), then straighten one leg and bend the other at the knee. Twisting your abs, raise your shoulders 10-20 inches and point your elbow toward your knee. Complete 3 sets of 15 repetitions for each side.
3. Side curl lying down
Side bends are a simple yet effective exercise for targeting the obliques and reducing side fat. To perform this exercise:
Exercise for the flank muscles. Lying on your back, rotate your pelvis inward (in other words, press your lower back against the floor). Raise your shoulders slightly and, while exhaling, grasp your left leg with your left hand, squeezing the lateral abdominal muscles with all your might. Perform 3 sets of 20 repetitions on each side.
4. Rock Climbing Exercise
A great exercise for targeting the hips and outer thighs, which can help to reduce the appearance of love handles. To perform this exercise:
Despite its apparent ease, this exercise requires a good level of fitness. Stand in a plank position with arms outstretched, tighten your abs, pull your leg up to your waist, then twist it slightly to the side. Be careful not to drop your pelvis. Repeat 3 sets of 20 repetitions for each leg.
5. Turns with the ball
Russian twists are a great exercise for targeting the entire core, including the obliques. To perform this exercise:
Sitting on the floor, raise your bent knees parallel. Take the ball in your hands and begin to rotate alternately to the sides, ending with the ball touching the floor. Try to tense your abdominal muscles as much as possible during the movement. Perform 3 sets of 20 reps.
Losing love handles and reducing side fat takes time and effort, but with the right exercises and lifestyle changes, it is possible. Incorporate these 5 side fat exercises into your routine,
Keep reading: 7 easy exercises for a flat stomach and small waist
