Eliminating side fat, commonly referred to as love handles, is one of the most sought-after fitness goals. While spot reduction is a myth, targeted exercises can tone the muscles around your waist and improve the appearance of your sides. Combine these exercises with a healthy diet and regular cardio for the best results. Below, we outline the top 5 exercises to lose side fat right now.
1. Russian Twists
Why It Works:
Russian twists are a powerful exercise that targets the oblique muscles, the main muscles responsible for trimming your waistline. This exercise also improves core stability and rotational strength.
How to Perform:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly, keeping your back straight.
- Hold a weight, medicine ball, or just clasp your hands together.
- Lift your feet slightly off the ground for added intensity.
- Twist your torso to the right, bringing your hands or the weight to the floor near your hip.
- Twist back to the left side.
- Perform 3 sets of 20 repetitions (10 twists per side).
Pro Tip:
For a more challenging variation, extend your legs straight out or use a heavier weight.
2. Side Plank with Hip Dips
Why It Works:
The side plank with hip dips engages your obliques, strengthens your core, and helps define the side muscles of your abdomen.
How to Perform:
- Start in a side plank position with your elbow directly under your shoulder and your legs stacked.
- Keep your body straight from your head to your feet.
- Lower your hip toward the ground in a controlled manner, then lift it back up.
- Repeat 10-15 dips per side for 3 sets.
Pro Tip:
If stacking your legs is too difficult, place the top leg in front of the bottom one for added support.
3. Bicycle Crunches
Why It Works:
Bicycle crunches are a dynamic exercise that targets the obliques, rectus abdominis, and hip flexors, helping to tone your entire core while reducing side fat.
How to Perform:
- Lie flat on your back with your hands behind your head.
- Bring your knees up to a 90-degree angle.
- Lift your shoulders off the ground.
- Bring your right elbow toward your left knee as you extend your right leg.
- Switch sides, bringing your left elbow to your right knee.
- Continue alternating for 3 sets of 15-20 reps per side.
Pro Tip:
Move slowly and deliberately to maximize muscle engagement.
4. Standing Side Crunches
Why It Works:
Standing side crunches are a great way to tone the obliques while improving balance and coordination. They can be done anywhere, making them an excellent addition to your routine.
How to Perform:
- Stand with your feet shoulder-width apart, hands behind your head.
- Shift your weight onto your right leg.
- Lift your left knee toward your left elbow as you crunch to the side.
- Return to the starting position and repeat on the other side.
- Complete 3 sets of 15 reps per side.
Pro Tip:
For added resistance, hold a dumbbell in one hand and perform the exercise with the opposite leg.
5. Woodchopper Exercise
Why It Works:
The woodchopper exercise mimics a chopping motion, targeting your obliques and engaging multiple muscle groups. It’s an excellent way to tone the sides while boosting functional strength.
How to Perform:
- Hold a dumbbell or medicine ball with both hands.
- Stand with your feet shoulder-width apart.
- Start with the weight near your right hip.
- Rotate your torso as you lift the weight diagonally across your body to the left, ending above your shoulder.
- Return to the starting position and repeat.
- Perform 3 sets of 10-12 reps per side.
Pro Tip:
Engage your core throughout the movement and avoid using momentum to lift the weight.
Bonus Tips to Enhance Results
1. Incorporate Cardiovascular Exercises
While these exercises tone your obliques, combining them with cardio workouts like running, cycling, or swimming helps burn overall body fat, including stubborn side fat.
2. Focus on Nutrition
Adopt a clean, balanced diet rich in lean proteins, whole grains, and healthy fats. Avoid processed foods and sugary beverages that contribute to fat accumulation.
3. Stay Consistent
Consistency is key when it comes to fitness. Stick to a regular workout schedule and make these exercises a part of your routine.
Also, read;
Best Exercises for Skinny People with Belly Fat
Conclusion
Fighting side fat requires a combination of targeted exercises, a healthy diet, and a consistent fitness routine. The five exercises mentioned—Russian twists, side plank with hip dips, bicycle crunches, standing side crunches, and the woodchopper—are effective and easy to incorporate into your workouts. By committing to these exercises and following a balanced lifestyle, you’ll be well on your way to a toned and sculpted waistline.