How to reduce side fat?
Nowadays everyone facing a very big problem that side fat. From small children to old people everyone facing side fat problems. Have you been struggling to get rid of that side fat but are unable to?
The journey towards the beautiful and toned body is long and hard it takes determination strong willpower and regular work without any excuses.
However, you can lose weight more quickly and tone muscles to reduce the appearance of fat in your sides by doing exercises that target the abs and obliques.
What causes love handles?
Fat can accumulate anywhere in the body, but there are certain factors that increase the likelihood of retaining fat in the hip, lower back, and abdominal areas.
Factors that contribute to love handle formation are:
1. sleep deprivation
2. lack of physical activity
3. diet high in fats, sugars
4. hormones, especially too much cortisol
5. age (belly fat accumulation is particularly common as you get older)
Top 8 exercises that will help you forget about side fat are:
To get into the classic plank position, start on all fours on the ground with your knees shoulder-width apart. Lift your knees off of the ground and extend your body into a straight line. Keep your wrists under your shoulders and your neck relaxed with your core muscles tight.
Try a high plank position with your hands on the ground, or a low plank position with your elbows on the ground. Both are effective.
2) Side Plank
From the low plank position, but all of your weight onto one arm and turn your body until you are resting on one arm and one foot. Keep your body in a long, straight line and your core tight. Repeat this exercise on the other side.
3) Rotate your hips from side to side to do plank dips
Come into a low plank with your elbows on the ground. Rotate your hips from one side to the other, tapping your hip to the floor. Do 20 reps or as many as you can.
4) Bow Pose
Lie on your stomach, and pull your arms forward. Bend your back, lifting your head, arms, and legs up. Then grab your ankles. Return to the initial position. Do a set of 20 to 60 sec regularly and you’ll notice the changes very soon.
Get in the side plank position and get hold of your balance. Once you are properly balanced, stack one foot on top of the other and raise your arm into the air. Now, lift the leg on top and straighten it.
At the same time, try to touch your toe with your hand and then return to the starting position. Do 15 reps and repeat on the other side.
6) Russian Twists
This exercise is very effective for toning arms, abs, and attacking that stubborn side fat.
Sit on the floor with legs spread out straight. Put your hand together and slowly lean back until your legs and torso form V shape. This process stimulates your abs. Make sure that your feet do not touch the ground.
Twist your torso and hands from side-side. It helps balance your glutes without moving your legs. Repeat 10 to 12 times and three sets.
7) Dumbbell Side Bend
It is a killer move that can annihilate your side fat with all the grace of a ballerina.
For this exercise grab a dumbbell in each hand and stand with your feet hip-width apart. Bend from your waist to your left side as low as you can and at the same time sweep your arms in an arch overhead as you bend. Straighten up and repeat on the other side. Keep alternating and do 20 reps.
This exercise is extremely effective, but it may be dangerous to do without preparation.
Lie on your back with your knees bent. Press your palms to the floor above your head. Gently lift your hips and shoulders up, bending your back. Hold at the highest point for a few secs.
Do about 1 to 2 sets of 3 to 5 sec. Gently lower your back to the floor to return to the initial position.
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