5 Easy Exercises To Lose Side Fat Without A Gym
The importance of losing side fat
Let’s face it, that side fat, the love handles, doesn’t fit in your
skinny jeans, and it can be pretty hard to get rid of. And that’s because
the fat of the love handles is located on the side of the abdominal
area.
Many people believe that a typical abdominal workout will eliminate them,
but this is not the case. The love handles sit on top of the obliques,
which are a very specific group of abdominal muscles, and a special set of
exercises is needed.
To lose lateral fat you have to target it exactly and precisely, and yes,
you can target your obliques to maximize toning, but fat is lost through
cardio and diet. And unless you get rid of your excess fat through healthy
eating, your toned abs will never be seen.
The best strategy to lose side fat and eliminate love handles:
Step 1. You need to eat lean. You have to eat clean.
Step 2. You have to add a cardio session of 30 minutes every other
day and if you feel really fit, increase it to 6 days a week. Research
from Duke University found that people who walked for 30 minutes 6 days a
week barely gained belly fat over an 8-month period.
Step 3. You have to try the following 10-minute side fat loss
workout, which targets your obliques hard, while also working the rest of
your core. Trust me, it’ll give those love handles a good shape.
10 MINUTE WORKOUT TO LOSE SIDE FAT:
All you need is to repeat the following circuit 3 times. You have to move
as quickly as possible from one exercise to another and do this routine 3
times a week.
1. RUSSIAN TWISTS
First, sit on your butt with your knees bent and your feet flat on the
floor, your torso leaning back at a 45° angle to the floor.
Next, hold a dumbbell in both hands, then lift your feet off the ground,
crossing them at the ankles and balancing on your butt.
From this position, you have to rotate your torso to the right and touch
the dumbbell on the ground next to your body and then rotate back to the
left touching the dumbbell on the left side of your body.
You have to repeat this movement while keeping your balance with your
legs and torso raised off the ground.
Perform 50 repetitions.
2. SIDE PLANK
You have to get into a side plank position with your elbow on the floor
and your legs and hips on the floor. Next, using your abs and keeping your
body in a straight line, lift the lower half of your body off the ground
into a straight plank position.
Then lower back down and repeat.
You have to do 15 on the right side and then 15 on the left side.
3. BIKE CUTS
First of all, you should lie on your back with your knees bent and your
hands behind your head. Next, keep your hands apart and contract your abs,
lifting your shoulders and upper back off the ground.
At the same time, you have to move your right elbow towards your left
knee so that they meet in the center of your body. Next, you should change
position by bringing your left elbow towards your right knee.
Then continue as fast as possible keeping your torso off the
ground.
Perform 30 repetitions.
4. LUMBERMAN
Do 20 on each side using a hand weight (or medicine ball), stand with
your feet hip-width apart with your weight on your left leg.
First, start by holding the dumbbell in both hands at your left shoulder,
then rotate to cut to your right hip.
Next, let your feet and knees pivot with the twist and lift the weight
back toward your left shoulder and repeat for 20 reps. And then work the
right side.
You have to do 20 for each side.
5. HEEL TOUCHES
Make sure to breathe in and out on every rep, and focus on squeezing your
core, not your neck, on every rep. Make sure to also focus on your form
for each lift.
Extend your hands, but do it in a comfortable motion. Stop the exercise
if you feel any pain, especially in the lower back.
Do 3 sets of 10 reps each.
