11 Effective Exercises To Reduce Side Fat

According to a 2017-2018 NHANES survey, about 30.7% of US adults are overweight. This is higher in men ( 34.1%) than in women (27.5%). More than 42.4% of the population have obesity amongst which 9.2% of the population have severe obesity. As for children and adolescents, 16.1% are overweight, 19.3% have obesity and 6.1% have severe obesity. Wondering how to get rid of side fat? Here are the best exercises for side fat you can try out. Take a look.

Exercises To Reduce Side Fat – Top 11

1. Starfish

Starfish is a variation of Side Plank exercise, which is a killer move for reducing side fat. How To Do:

2. Side Plank Circles

Side Plank Circles targets your oblique muscles, muffin tops, love handles, lower belly pooch, and tones your bum. How To Do:

3. Oblique Crunch

Oblique Crunch or bicycle crunch targets the oblique muscles and helps in reducing all the side fat. It is a good torso exercise that targets not just the lower fat but the upper fat as well, making it one of the most effective oblique exercises. How To Do:

4. Piked Elbow Twists

Piked Elbow Twist is an effective exercise to lose side fat by targeting your obliques. The move was introduced by Pop Pilates instructor Cassey Ho to fight love handles. How To Do:

5. Triangle With Dumbbell

The Triangle pose is a great stretching and abdominal exercise for your sides and hamstrings. But when you add dumbbells to the move, it becomes very effective for toning your obliques. How To Do:

6. Mermaid

This Pilates move concentrates on your side muscles specifically. It is a good muffin top or love handle exercise and is an effective waist slimming exercise. How To Do:

7. Leg Lifts

Leg lifts are a very effective lower belly fat and muffin top exercise. It is also a great core exercise that helps you tone your complete lower body. No wonder it is a popular exercise for reducing belly fat.

8. Hip Dips

This move is very effective for toning your oblique muscles along with all the benefits of a side plank. How To Do:

9. Dumbbell Side Bend

Dumbbell side bend is just an advanced version of your side bend stretching exercise and is a good alternative to the Russian twists. It is a killer move that can annihilate your side fat with all the grace of a ballerina. How To Do:

10. Tummy Tuck

This is again a total body move that is very effective for toning arms, abs, and attacking that stubborn side fat. The move is done in 3 parts, but beginners can start with just 1 part and then slowly progress to do the complete exercise. How To Do:

11. Woodchopper’s Exercise

This exercise involves dynamic movement that engages multiple muscle groups, especially the core, shoulders, and obliques. It mimics the motion of chopping wood and is performed with a resistance band or a weight to increase intensity. How To Do: For anyone wondering how to lose side fat, these 11 exercises are the most effective solution. Add these to your daily workout regime along with healthy eating habits to get rid of side fat quickly. Is side fat hard to lose? Jesse Feder, Clinical Dietitian at the Memorial Regional Hospital South, says, “Side fat can be a stubborn area to lose weight from. Unfortunately, you cannot target specific body fat to get rid of. Everyone’s body gets rid of fat from different areas first, and a lot of it is genetic. That being said, it is very much possible to lose side fat.” Does running decrease side fat? According to Jesse Feder, “Running can be a great cardiovascular exercise to burn off calories and help you reduce body fat. You can reduce side fat with a consistent running schedule and a healthy diet.” Does stress cause side fat? Jesse Feder says, “Stress can contribute to an increase in side fat. Stress releases certain hormones that can lead to an accumulation of fat throughout the body. It also leads us to emotional eating, which can contribute to side fat.” How long does it take to lose side fat? You need to be consistent with exercise to lose side fat. Then, it may take up to 2 or 3 weeks to start seeing changes in your body. Can walking reduce love handles? Walking alone will not reduce love handles. You need to start exercising consistently to reduce love handles.