While having love handles means there are more of us to love and cherish, most people don’t like having them. Not only do love handles make it difficult to wear tight clothes without being noticed, but they can also indicate certain underlying conditions such as diabetes, heart disease or high blood pressure.
“Fat can accumulate anywhere on the body, but certain factors increase the likelihood of retaining fat in the hip, lower back and abdominal areas.” Factors that contribute to the formation of this type of fat include:
– Hormones, including excess cortisol.
-Age (fat accumulation on the stomach and sides is especially common as we age).
-lack of physical activity
-a diet rich in fats, sugars and high-calorie foods
-lack of sleep
-Undiagnosed or untreated conditions that slow down your metabolism (hypothyroidism – or an inactive thyroid – for example, makes it difficult to burn extra calories)
Fortunately, you can get rid of side fat with some regular exercise and a diet rich in fresh, natural foods such as fruits, vegetables, lean proteins, whole grains, nuts and seeds. In this article, we will see how you can get rid of side fat with just 5 exercises. Let’s get down to business!
5 EXERCISES THAT MELT AWAY SIDE FAT
Using a hand weight of your choice, stand with your feet hip-width apart and carry the weight in both hands over your left shoulder. Then, rotate your body toward your right hip as if you were chopping wood (hence the name of this exercise!) Rotate your feet and knees as you rotate. Then bring the weight back to your left shoulder and repeat for 20 reps, then switch to the other side and repeat for 20 reps.
- RUSSIAN TWISTS
Most of you have probably heard of this exercise. You will definitely feel your abs on fire after this. To perform it, sit on the floor with your knees bent and your feet flat. Lean your torso back at a 45 degree angle. Pick up a dumbbell and hold it on each side. Then lift your feet and cross them at the ankles or put them side by side. Put all your weight on your buttocks for balance. Then turn your torso to the right and touch the dumbbell to the floor. If this is not possible, simply reach as far as you can on your right side without losing your balance. Then repeat on your left side and continue twisting back and forth until you have done 50 reps, making sure to keep your feet off the floor and your torso leaning back.
- HIP LIFT WITH SIDE PLANK
The only weight you’ll need for this exercise is your own body weight. Get into a side plank position with your elbow, legs and hips flat on the floor. Keep your body in a straight line and raise the lower half of your body into a side plank. Lower your body and repeat 15 reps, then do 15 on the other side.
- Bike crunches
Oh yeah, another exercise that seems to be featured in every ab video, and for good reason. Lie on your back with your knees bent and your hands behind your head. Lift your shoulders and upper back off the floor and simultaneously move your right elbow toward your left knee until they meet. Quickly switch to the other side so that your left elbow meets your right knee. Continue as long as you can, but try to reach 30 reps.
- TOUCH HEELS