10 Effective Exercises To Reduce Side Fat

1. Barbell Side Bend

1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
4. Repeat for the recommended amount of repetitions.

Caution: Use caution if you have lower back problems, or avoid this exerise altogether.

Variations: You can also do this exercise while seating on a bench or with dumbbells in your hands.

2. Dumbbell Side Bend

1. Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
4. Repeat for the recommended amount of repetitions and then change hands.

3. Side Jackknife

Works your obliques. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head.

Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a moment and return to the starting position. You can use ankle weights to make it tougher!

4. Side Bridge

Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds.

Repeat on the other side. Build up to at least 60 seconds on each side of your body!

5. Alternate Heel Touchers

1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
3. Now go back slowly to the starting position as you inhale.
4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
5. Continue alternating sides in this manner until all prescribed repetitions are done.

6. Cross-Body Crunch

1. Lie flat on your back and bend your knees about 60 degrees.
2. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
3. Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
4. Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
5. Continue alternating in this manner until all prescribed repetitions are done.

Variation: You can also do all of your repetitions for one side and then switch to the other side.

7. Plate Twist

1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
3. Move the ball to the left side and touch the floor with it. Breathe out as you perform that movement.
4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
5. Repeat for the recommended amount of repetitions.

8. cross leg touch

9. Alternating Side Lunge

Moving laterally is great way to work the glutes on the side of your pelvis (known as the gluteus medius) as well as the inner thighs. These muscle groups help stabilize the pelvis and should be considered part of the core.

• Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
• Complete two sets of 10 on each side.

10. Circuit One: Woodchop

Reps: 12 each side

• Stand with your feet slightly wider than hip-width holding a 10-pound dumbbell.
• Squat and twist to the right, bringing the weight to the outside of your right knee.
• Exhale and twist to the left while raising your arms overhead, pivoting on your right foot. This completes one rep.
• Do 12 reps on each side.

We love a full-body ab exercise for functional fitness, and this move works the entire middle of your body, firming the muffin-top area.