Top Exercises for Losing Flanks Fat

Discover the best exercises to lose flanks fat, how to combine them effectively, and follow our week-long workout plan for optimal results.
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Russian Twists

 

To perform Russian Twists, sit on the floor with your knees bent and heels slightly off the ground. Lean back to a 45-degree angle and engage your core. Hold a weight or medicine ball with both hands and twist your torso to the right, bringing the weight towards the floor beside your hip. Return to the center and twist to the left. Keep your movements controlled and your core engaged throughout the exercise.

Side Planks

 

Begin by lying on your side with your feet stacked and one forearm directly beneath your shoulder. Engage your core and lift your hips off the ground, forming a straight line from head to heels. Hold this position, ensuring your top shoulder doesn't lean forward or backward. You can increase intensity by raising the top leg or performing side plank dips by lowering and lifting the hips.

Bicycle Crunches

 

Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees. Engage your core to lift your shoulder blades off the ground. Bring your right elbow towards your left knee while extending the right leg. Alternate sides in a pedaling motion, maintaining a steady pace and ensuring your elbows remain wide, not pulling on your neck.

Mountain Climbers

 

Start in a plank position with your wrists directly under your shoulders. Keep a straight line from head to heels. Quickly drive your right knee toward your chest, then quickly switch legs, bringing the left knee forward while pushing the right back. Maintain a brisk pace, focusing on keeping your core tight and body in a straight line without your hips sagging or lifting too high.

Woodchoppers

 

Stand with feet shoulder-width apart, holding a dumbbell with both hands. Start with the weight at one side of your body, above the shoulder. In a controlled motion, bring the weight diagonally across your body towards the opposite knee, pivoting on your back foot and engaging your core. Return to the starting position and repeat. Ensure to work both sides evenly.

Oblique V-Ups

 

Lie on your side with your legs stacked and extended. Place your bottom arm in front of you for support and your top hand behind your head. Engage your core as you lift both legs and your torso simultaneously in a V-shape, aiming for your elbow to meet your knees. Lower back to the starting position slowly and repeat, making sure to engage the oblique muscles throughout.

Standing Side Crunch

 

Stand with feet shoulder-width apart, hands behind your head. Shift your weight onto your left leg as you lift your right knee towards your right elbow, engaging the oblique muscles. Return to standing position and repeat on the opposite side. For added intensity, hold a weight in one hand and perform the crunch on the opposite side.

Seated Medicine Ball Oblique Toss

 

Sit with your knees bent and feet hovering slightly off the ground. Hold a medicine ball at your chest. Lean back slightly to engage your core. Quickly twist to one side, touching the ball to the floor, then twist to the opposite side. Focus on a quick rotation driven by your core muscles, not your arms.

Corkscrew

 

Begin lying on your back with your arms at your sides, palms pressing into the floor. Lift your legs straight up towards the ceiling. While keeping your core tight, circle your legs to one side, down, and back up to the starting position, mimicking a corkscrew motion. Switch directions on each rep, maintaining controlled and fluid movements.

Hanging Knee Raises

 

Hang from a pull-up bar with arms extended and hands shoulder-width apart. Keep your body still and raise your knees toward your chest by engaging your core, focusing on contracting your lower abdominal and oblique muscles. Slowly lower back to the starting position and repeat. Ensure minimal swinging of your body and use controlled movements.

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How to Combine Exercises for Losing Flanks Fat

 

Russian Twists and Seated Medicine Ball Oblique Toss

 

  • Pair Russian Twists with Seated Medicine Ball Oblique Toss to intensify rotational core activation. Begin with Russian Twists to target your obliques. Immediately transition into Seated Medicine Ball Oblique Toss for dynamic movement and increased calorie burn. This combination enhances core engagement and muscle endurance.

 

Side Planks and Oblique V-Ups

 

  • Integrate Side Planks with Oblique V-Ups for optimal oblique muscle engagement. Initiate with Side Planks to build stability and core strength. Follow with Oblique V-Ups to isolate and activate the oblique muscles through lateral flexion. This synergy provides a comprehensive challenge to your lateral core muscles.

 

Bicycle Crunches and Corkscrew

 

  • Blend Bicycle Crunches with Corkscrew for a dual approach to vertical and horizontal core challenges. Start with Bicycle Crunches to activate the entire abdominal region, ensuring thorough muscle engagement. Transition into Corkscrew to incorporate rotational and stabilizing movements, emphasizing control through fluid leg motion.

 

Mountain Climbers and Hanging Knee Raises

 

  • Alternate Mountain Climbers with Hanging Knee Raises to tackle core strength and endurance. Execute Mountain Climbers to raise heart rate and enhance core activation through dynamic movement. Shift to Hanging Knee Raises for focused contraction of the lower abs and obliques, providing a core-intensive interval.

 

Woodchoppers and Standing Side Crunch

 

  • Combine Woodchoppers with Standing Side Crunch to create a cohesive workout targeting oblique strength and flexibility. Initiate with Woodchoppers to develop power and core rotation. Conclude with Standing Side Crunch to refine oblique definition and stability in a vertical position. This partnership delivers a balanced approach to core development.

 

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Best Week Plan for Losing Flanks Fat

Day 1: Core & Cardio Blast

 
  • Russian Twists: 3 sets of 20 reps
  • Mountain Climbers: 3 sets of 30 seconds
  • Side Planks: 3 sets of 30 seconds each side
  • Bicycle Crunches: 3 sets of 15 reps per side
 

Day 2: Functional Core Strength

 
  • Woodchoppers: 3 sets of 15 reps per side
  • Standing Side Crunch: 3 sets of 15 reps per side
  • Oblique V-Ups: 3 sets of 12 reps per side
  • Seated Medicine Ball Oblique Toss: 3 sets of 20 reps
 

Day 3: Active Recovery

 
  • Yoga or Light Pilates: 30-minute session
  • Brisk Walking or Jogging: 20-30 minutes
 

Day 4: High-Intensity Core Focus

 
  • Mountain Climbers: 3 sets of 40 seconds
  • Russian Twists: 3 sets of 25 reps
  • Hanging Knee Raises: 3 sets of 12 reps
  • Corkscrew: 3 sets of 10 reps per side
 

Day 5: Targeted Oblique Training

 
  • Side Planks: 3 sets of 40 seconds each side
  • Oblique V-Ups: 3 sets of 15 reps per side
  • Woodchoppers: 3 sets of 18 reps per side
  • Standing Side Crunch: 3 sets of 18 reps per side
 

Day 6: Total Body Cardio & Core

 
  • Mountain Climbers: 3 sets of 45 seconds
  • Bicycle Crunches: 3 sets of 18 reps per side
  • Russian Twists: 3 sets of 30 reps
  • Burpees: 3 sets of 10 reps
 

Day 7: Rest and Recovery

 
  • Stretching or Yoga: 30-minute session
  • Foam Rolling: 15-20 minutes focusing on any tension areas
 

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