Flab around the sides and waist is generally directly associated with overall body fat; the more fat you have, the more it accumulates around your middle. Abdominal flab is not only annoying, but also it’s unhealthy. The Mayo Clinic notes that excess belly fat can increase your risk of cardiovascular disease, stroke, type 2 diabetes and some cancers. Fortunately, there are several good exercises for flab on the sides and waist that will help improve your health and physique.

Bicycle Crunches :

How To Do :

  • Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
  • Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep.
  • Do three sets of 20 reps.

Speed is not the name of the game here; go slowly to focus on your form and your breathing. Also, it is not necessary to touch your elbows to your knees as this could cause strain in your neck.

Overhead Dumbbell Side Bend :

How To Do :

  • Hold the dumbbell above your head, squeezing your ears with your upper arms to activate your core.
  • Pull your abs to your spine and lengthen your spine as you bend slowly to the right. Return to standing upright, and then slowly to the left. Keep your pelvis still as you bend to the side.

Piked Elbow Twists :

How To Do :

  • Lie down on the floor with your legs straight and arms extended.
  • Now lift your straight legs and arms in a sit-up position until your torso is off the floor and you are balancing on your butt.
  • If straight legs are very difficult for you, you can bend your knees until your calves are horizontal. Maintain that position.
  • Now twisting your torso to your right side, bend your right arms and touch the right elbow to the floor.
  • Twist to your left and touch your left elbow to the floor.
  • Keep alternating and do 20 reps.

Mermaid :

How To Do :

  • Lie down on your right side with your legs straight and feet stacked together.
  • You can cross your ankles if it helps, but keep them together.
  • Also, keep your legs slightly forward so that you rest on your bum cheek and not on your hip.
  • Lift your legs up as high as you can and lower them back down.
  • Do 15 reps.

Starfish :

How To Do :

  • 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.

 Leg Lifts :

How To Do :

  • Lie on your back.
  • Place your hands, palms down, on the floor beside you.
  • Raise your legs off the ground (Exhale as you go).
  • Keep your knees locked throughout the exercise.
  • Hold for 30 seconds, or as long as you can (with some routines, there is only a short contraction/holding period).
  • Return to starting position (Inhale as you go).

These are the best exercises to reduce side fat. Please Take care of your body it’s the only place you have to live.

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