Are you suffering from fat accumulating in the side belly part of your body? Are you struggling and fighting to lose out on the extra fat which is unappealing? This article may be is for you. Fat on the side belly or body looks annoying and also is very unhealthy. This may also increase the risk of diseases like diabetes or cardiovascular issues. However, good thing is that there are several exercises which can help you get rid of the side fat quite quickly and faster than you may have imagined just in days. In case you are wondering what can be done to quickly get rid of all the fat tubes around your side body, read this article and get to know all the best and practical exercises which may work wonders for you.
Side fat is an annoying issue for many women around. The fat gets accumulated at your sides for many reasons like lack of workout, junk food consumption and unhealthy routine. Fortunately, there are some effective exercises for side fat. Among all, we have enlisted 9 effective and best exercises to reduce side fat quickly at home. So, let’s get started!
Effective & Best Exercises To Lose Side Fat:
Here are our 9 simple and best exercises to burn side fat and achieve your results within a week! These workouts since focusing and targeting side fat, may mostly look similar to that stretching exercises or appear to be yoga poses but are effective workout routines to inculcate for strengthening the muscles and getting rid of fat.
1. Bicycle Crunches:
Bicycle Crunches are the basic exercises to reduce side fat effectively at home.
Steps To Perform:
- Initially, lie on the floor with your back with your knees bent.
- Hold your head with both hands and lift your shoulders and upper back off of the ground.
- Now bring your left knee towards the right side of your chest. Extend your right leg straight as you tilt your body.
- Return to the initial position and do the same action with your right knee.
- Perform for 30 seconds.
2. Heel Touches:
Heel touches are a simple yet effective workout to reduce side fat quickly.
Steps To Perform:
- Lie on your back with knees bent and your feet hip-width distance apart.
- Stretch your arms and crunch your torso to the left and touch your left heel.
- Hold this pose for a moment and gently get back to the initial position.
- Now move your torso to the right and touch the right heel with your right hand.
- Perform the movement several times.
3. Sumo Side Bends:
Sumo side bends movement mainly targets your lower body, and it is one of the best exercises to reduce side fat.
Steps To Perform:
- Start with the standing position and hold your head with both hands.
- Get into a squat position and bring your right elbow towards your right knee.
- Do the same action on your left side to complete a rep.
- Perform 3 sets of 10 repetitions.
4. Side Plank Knee Touch:
This is the best exercise to remove side fat effectively and thereby promote a good posture.
Steps To Perform:
- Begin with the side plank position.
- Keeping your core straight, pull your elbow down and drive your top knee to touch the elbow.
- Get back to the starting position and perform the same by switching sides.
- Aim for the desired number of reps per side.
5. Side Kicks:
A sidekick is an excellent workout to burn side fat which helps to strengthen the core muscles.
Steps To Perform:
- Stand on your feet hip-width distance apart.
- Raise your right leg to the side as high as you can and bring it back to its initial state.
- Repeat the same movement with your left leg.
- Aim for the number of repetitions until you feel the burn.
6. Leg Lifting:
This traditional exercise which is done way back several years still stands out to be an effective workout for reducing side body fat. Muffin tops can be reduced and lower body fat is removed effectively through leg lifting. They de-stress the muscle by toning them evenly. They also strengthen the muscles in days.
Steps To Perform:
- Lie on your back.
- Place your feet flat on the ground.
- Place your hand under your buttocks.
- Lift both your legs as high as you can.
- Then slowly lower them.
- Do not touch them on the floor.
- Make sure your legs are straight at all times.
- Do for atleast 15 reps.
7. Triangle Press with Dumbbell:
Triangle pose exercises are great for stretching the hamstrings and sides. They burn the side fat effectively by strengthening the area around the part and placing pressure on the side body area. If you choose to add the dumbbells in these exercises, then the result gets double through toning your obliques.
Steps To Perform:
- Stand straight.
- Make sure to place both your feet apart.
- Point both your foot towards sidewards, that is your left foot should be leftward and your right should be towards the rightward direction.
- Hold a dumbbell in one of your hands. Start with the right hand and use a heavyweight dumbbell.
- Straighten the right arm overhead slowly and move sideways.
- Make sure now to bend your left side and touch the floor with your left hand.
- Without disturbing the same position, go as low as possible.
- Keep your back straight.
- Do 15 reps each and change the sides.
8. Piked Elbow Twists:
The piked elbow twist exercise targets one’s obliques and burns side fat. This is mostly used to target love handles on the side body. The piked elbow twists strengthen the posture of the body through twisting and losing out fat in the side body. They stretch the muscles and tone them.
Steps To Perform:
- Lie down on the floor.
- Place your legs and arms straight.
- Lift both the legs and arms in a sit-up position until the torso is not on the floor.
- Balance your buttocks.
- In case straightening both legs are difficult, you can choose to bend your knees until your calves are placed horizontally.
- Maintain the position.
- Twist your torso towards the right side.
- Bend your right side arms and make sure your right side elbow is touching the ground.
- Also, twist the left elbow and touch it to the ground.
- Repeat the twists alternatively.
- Do 20 reps.
9. Starfish Lifts:
This exercise is a different kind of variation from that of the side plank. It is very effective to reduce side fat as it attacks directly the side body fat on the back and abdomen area. It also further helps to strengthen one’s spine, building body posture and increasing the structure of the body. It helps the metabolism rate in the body and this, in turn, helps to increase fitness and promote well-being days.
Steps To Perform:
- Get hold of balance in the body.
- Get into the side plank position.
- Raise your arm into the air.
- Now lift the leg on the top and straighten the same.
- Try touching this toe of the lifted leg with your hand.
- Hold on for a few seconds.
- Get back to the original position slowly.
- Start the same and do it 15 times.
- Repeat this exercise on the other side as well.
Lifestyle Changes For Side Fat Reduction:
As much as excess fat on the side body can be annoyingly irritating, it may also take time to reduce in case you are not following a healthy lifestyle. While exercise definitely helps to reduce side body fat in 10 days on average, you need certain dietary habits and changes as well to incorporate into your lifestyle habits.
- Cut down on the sugar a lot. If you can eliminate sugar completely, ditching the sugar in the diet is one of the best ways to clean yourself up.
- Do not ignore healthy fats like olive oil, nuts, or egg, and They can help tone your waist and side area.
- Have good fibre foods. They bring a full feeling to the stomach and you don’t feel hungry quickly. They are also additionally packed with several nutrient values.
- Do not sit at a place constantly. Keep on moving all day.
- Get less stressed. Mental peace comes foremost.
- Get good sleep; enough sleep is given less importance in the present-day lifestyle. If there is a lack of sleep, there is an increased risk of obesity.
- Have good protein foods to maintain a healthy weight and lose out the side fat. Legumes, seafood, meats, and eggs are good for the diet.
- Increase the exercises every day.
As you see, these are simple yet effective exercises for side fat. Reducing side fat is not an easy task, but including a healthy lifestyle and these side, fat workouts can help you get good results. I hope this article is informative. Let us know your feedback below!
FAQs:
1. Can I reduce side body fat and not reduce weight?
You should always be concentrating on not losing weight, but being fit and healthy. This means you may not see an instant fat reduction and weight loss, but you will gradually lose 1-3 % of the body fat every week. Exercises and a healthy routine of food habits will certainly help you reduce body fat.
2. Will building muscle help the phenomenon of reducing side fat?
Muscles require more calories to maintain. However, they are good for long-term fat loss programs. They burn fat more efficiently than any other exercises like aerobic and cardio forms. Weight training helps you certainly to work on the middle and side body parts and reduce them gradually through forming muscles.
3. What exercises really help to tone out body fat in the side region of the body?
The above-mentioned exercises will help you to turn out on reducing side fat. Crunches, planks, dumbbell presses, and stretching are the most common forms of routine workouts to reduce the fat region on the side body areas.
