Fat can accumulate anywhere in the body. A report issued by the National Library of Medicine describes specific factors that increase the likelihood of retaining body fat.
Luckily, you can get rid of side fat by doing targeted exercises consistently. Side fat, aka love handles, are stubborn! Fortunately, performing these five exercises can help you shed these excess pounds. Do each of these exercises for three circuits at least three times per week.
1. Woodchoppers
With a hand weight of your choosing, stand with your feet hip-width apart and place the weight in both hands above your left shoulder. Then, twist your body toward your right hip as if you’re chopping wood (hence, the name of this exercise!)
Pivot your feet and knees as you twist. Then, bring the weight back up to your left shoulder and repeat for 20 reps. Switch to the other side and repeat for 20 reps.
2. Russian Twists
Most of you have probably heard of this exercise. You’ll definitely feel your abs burning after this one! To perform it, sit on the floor with your knees bent and your feet flat. Lean your torso back at a 45-degree angle. Get a dumbbell, and hold it on each side.
Then, lift your feet up, and either cross them at your ankles or leave them side-by-side. Put all your weight in your butt for balance. Then, twist your torso to the right and touch the dumbbell to the ground. If this isn’t possible, simply reach as far as you can to your right side without losing your balance.
Then, repeat on the left side, and keep twisting back and forth until you’ve done fifty reps. Make sure you keep your feet off the ground and your torso leaning back.
3. Side Plank Hip Lifts
The only weight you’ll need for this exercise is your own bodyweight! Get into a side plank position with your elbow, legs, and hips flat on the ground.
Keep your body in a straight line and raise the lower half of your body up into a side plank. Lower your body and repeat for 15 reps, and then do 15 on the other side.
4. Bicycle Crunches
Ah, yes, another exercise that seems to be in all the ab videos, and for good reason! Lie down flat on your back with your knees bent and your hands behind your head. Lift your shoulders and upper back off the ground and simultaneously move your right elbow toward your left knee until they meet.
Quickly switch to the other side so that your left elbow meets your right knee. Continue this as long as you can, but aim for 30 reps.
5. Heel Touches
Yay, you’ve made it to the last exercise! These are fairly simple to do. Just lie flat on your back with your knees bent, feet flat on the ground, and arms out by your sides.
Then, raise your chest toward the ceiling, and bring your right hand down toward your right heel. It’s okay if you can’t touch it; just reach as far as you can. Bring your arm back up, and then bring your left arm down toward your left heel. Repeat for fifteen reps on each side.
