Top Exercises for Losing Sides (Love Handles) Fat

Discover the best exercises to lose side fat and get a trim waistline. Follow our week-long workout plan for effective love handle reduction.
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Bicycle Crunches

Lie flat on your back with your hands behind your head and legs raised towards your chest. Extend your right leg out while bringing your right elbow towards your left knee. Switch sides, bringing your left elbow towards your right knee. This mimics a pedaling motion and effectively engages your obliques, helping reduce love handles.

Russian Twists

Sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly and clasp your hands together. Twist your torso to the right, bringing your hands beside your hip, then twist to the left. This movement targets the oblique muscles, enhancing side fat reduction.

Side Plank

Lying on your side, place your elbow directly below your shoulder and stack your feet on top of each other. Lift your hips until your body forms a straight line from head to feet. Hold this position, maintaining tension in your core, which fires up the oblique muscles.

Standing Oblique Crunch

Stand with your feet shoulder-width apart and hands placed behind your head. Lift your right knee towards your right elbow, bending to the side, and return to start. Alternate sides, ensuring a deep contraction in your side abs with each movement.

Woodchoppers

Stand with your feet apart, holding a dumbbell with both hands. Start the movement by bringing the weight to your shoulder, then "chop" it down diagonally to your opposite hip. This dynamic movement strengthens and tones the obliques and can be adjusted in intensity by varying weight.

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How to Combine Exercises for Losing Sides (Love Handles) Fat

 

Bicycle Crunches and Russian Twists

 

  • Pair Bicycle Crunches with Russian Twists for a dynamic core circuit. Perform 20 bicycle crunches followed immediately by 20 Russian twists. This combination continuously engages the obliques, maximizing their activation for love handle reduction.

 

Side Plank and Rolling Plank

 

  • Combine Side Plank with Rolling Plank to target and challenge your oblique muscles. Begin with a 30-second static side plank on each side, then transition into rolling planks, alternating sides for 1 minute. This rotation enhances core stability and strength.

 

Standing Oblique Crunch and Woodchoppers

 

  • Integrate Standing Oblique Crunch with Woodchoppers for an effective standing oblique workout. Alternate 15 oblique crunches per side with 15 woodchopper repetitions. This pairing boosts flexibility and dynamic core engagement.

 

Flutter Kicks and Mountain Climbers

 

  • Mix Flutter Kicks with Mountain Climbers to add a cardio element while engaging the core. Start with 30 seconds of flutter kicks followed by 30 seconds of mountain climbers, emphasizing a quick pace to increase fat burning and muscle activation.

 

Seated Leg Tucks and Heel Touches

 

  • Combine Seated Leg Tucks with Heel Touches to ensure a balanced core workout. Begin with 15 seated leg tucks, transitioning into 20 heel touches. This sequence targets both upper and lower abs along with the obliques.

 

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Best Week Plan for Losing Sides (Love Handles) Fat

Day 1: Oblique Focus

 

  • Bicycle Crunches: 3 sets of 15 reps per side
  • Russian Twists: 3 sets of 20 reps
  • Side Plank: 3 sets - Hold for 30 seconds each side
  • Flutter Kicks: 3 sets of 30 seconds

 

Day 2: Cardio & Core

 

  • Mountain Climbers: 4 sets of 40 seconds
  • Standing Oblique Crunch: 3 sets of 20 reps per side
  • Rolling Plank: 3 sets of 10 rolls
  • Seated Leg Tucks: 3 sets of 15 reps

 

Day 3: Active Recovery

 

  • Light Jogging: 20 minutes
  • Yoga or Stretching: 15-30 minutes
  • Walking: 30 minutes

 

Day 4: Strength & Stability

 

  • Woodchoppers: 3 sets of 12 reps per side
  • Heel Touches: 3 sets of 20 reps
  • Side Plank: 3 sets - Hold for 45 seconds each side
  • Bicycle Crunches: 3 sets of 20 reps

 

Day 5: High-Intensity Intervals

 

  • Mountain Climbers: 5 sets of 30 seconds
  • Russian Twists: 4 sets of 25 reps
  • Plank Jacks: 3 sets of 15 reps
  • Burpees: 3 sets of 10 reps

 

Day 6: Targeted Core Workout

 

  • Standing Oblique Crunch: 4 sets of 15 reps per side
  • Flutter Kicks: 4 sets of 40 seconds
  • Heel Touches: 3 sets of 25 reps
  • Seated Leg Tucks: 3 sets of 20 reps

 

Day 7: Rest & Recovery

 

  • Stretching or Gentle Yoga: 20-30 minutes
  • Foam Rolling: 10 minutes
  • Walking or Light Activity: 30 minutes

 

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