Side fat, aka love handles, is that pesky layer of fat that accumulates around your midsection, particularly noticeable right above your hips. It can be quite a nuisance, particularly when you’re striving for a toned and sculpted silhouette. We get it – the pursuit of a more defined waistline can be challenging, often filled with endless sit-ups and crunches that yield little results. But what if we told you there’s a better way? In this guide we’re going to introduce you to 10 essential exercises designed specifically to target and reduce side fat. These exercises can easily be done at home and don’t involve any crazy sit-up routines. Instead, they focus on engaging various muscle groups to optimize fat burn and toning. Ready? Let’s get into it!
While it’s a common belief that you can target fat loss in specific areas of your body (scientifically speaking, this concept known as “spot reduction”), this is largely a myth.
Fat loss generally occurs uniformly throughout the body rather than in one specific area. Thus, the idea of doing exercises to burn side fat alone is not entirely accurate.
This is backed by numerous studies, including one published in the Journal of Strength and Conditioning Research, which found that neither fat cell mobilization nor regional fat loss could be achieved by exercising specific muscles (14).
However, this doesn’t mean that exercise isn’t beneficial. Incorporating a balanced mix of cardio and strength training exercises can help you lose weight overall, which in turn will reduce fat all over your body, including your sides. In addition, certain side and back exercises can help tone the muscles in your midsection, giving the appearance of a slimmer waist.
Furthermore, diet plays a crucial role in weight loss. Combining regular exercise with a healthy, balanced diet can accelerate your fat loss journey (18).
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No single exercise can be crowned the “best” for losing belly fat. From a scientific perspective, spot reduction, or losing fat from a specific part of the body through targeted exercises, is largely a myth. Fat loss happens across the body, not just in the area being exercised.
Research shows that a combination of aerobic exercise (cardio) and resistance training tends to be the most effective strategy for fat loss (16).
Cardio exercises like running, swimming, or cycling help increase your heart rate and burn calories, contributing to overall weight loss, including belly fat (4).
As for resistance or strength training, it helps build muscle mass (12). Muscles are metabolically active, meaning they burn calories even at rest, which aids weight loss (15).
For example, High-Intensity Interval Training (HIIT), which alternates between short bursts of high-intensity exercises and periods of rest or lower-intensity exercises, has been shown to be particularly effective at burning fat (8).
Here’s how you can create a HIIT routine at home using love handle exercises:
This routine can be part of a side belly fat workout for males at home. The beauty of HIIT is that it can be tailored to your fitness level. As you get stronger, you can increase the intensity of the exercises, reduce rest periods, or add more rounds to keep challenging yourself.
Remember, consistency is key when it comes to HIIT. Aim for 3-4 sessions per week for optimal results. And always pair your exercise routine with a balanced diet to effectively lose fat (13).
Doing side fat exercises at home combined with a healthy lifestyle can lead to noticeable changes over time.
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Exercises for side fat don’t directly burn fat from the sides of your body. What they do instead is to strengthen and tone the muscles in your midsection, including your obliques and abdominals.
This muscle definition can give the appearance of a slimmer waistline while an overall weight loss regimen reduces body fat.
This is one of the best side fat exercises as it targets your obliques, the muscles on the sides of your torso. It helps to tighten up your midsection, which can give the illusion of reduced side fat.
These are effective side and back fat exercises that work your entire core, particularly your obliques.
This exercise is great to get rid of side fat as it works both your abs and your obliques.
Among the best side fat exercises, Mountain Climbers offer a full-body workout, targeting your core, hips, and shoulders.
This is a love handle exercise that targets the obliques, helping to sculpt and define your waist.
For those looking for a side belly fat workout for males at home, the following exercises are recommended:
This is a side fat exercise at home that targets your obliques.
This is a great side fat exercise for males that targets the obliques and abs.
This side fat exercise with weights engages your entire body but especially your hips, glutes, hamstrings, lats, abs, shoulders, pecs, and grip.
This is one of the excellent exercises for side fat that targets your obliques.
Cardiovascular exercises like boxing can help burn fat all over your body, including your sides.
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Losing side fat in 7 days is highly unlikely.
It’s natural to want quick results, but the truth is that healthy and sustainable fat loss takes time. According to the Centers for Disease Control and Prevention (CDC), a safe and achievable weight loss goal is 1 to 2 pounds per week (10).
This rate of weight loss translates to a caloric deficit of 500 to 1,000 calories per day achieved through a combination of eating fewer calories and increasing physical activity.
If you’re specifically looking to lose side fat, remember that spot reduction isn’t possible. You’ll need to focus on overall weight loss, which will include losing fat from your entire body, including your sides.
Incorporating strength training exercises that target your core muscles can help tone your waistline, giving the appearance of less side fat (2).
Given these factors, it’s unlikely to see significant changes in side fat in just 7 days. However, you can kickstart your weight loss journey in this period by starting a balanced diet and regular exercise routine.
Remember that everyone’s body responds differently to diet and exercise, and individual results can vary.
The saying “you can’t out-exercise a bad diet” is true when it comes to slimming your sides. To lose side fat, you need to focus on both exercise and diet. Below are some ways to get rid of love handles using your diet:
To lose weight, you need to create a calorie deficit, which means you consume fewer calories than you burn (5). This is the fundamental principle of weight loss backed by numerous studies.
However, it’s important not to go too extreme, as very low-calorie diets can lead to nutrient deficiencies and other health issues (11).
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A high-protein diet can boost metabolism, reduce appetite, and help increase feelings of fullness, according to research (17). Foods high in protein include lean meats, eggs, fish, legumes, and dairy products.
Refined carbs are linked to overeating and increased fat storage in your body (1). They are usually found in processed foods, white bread, and pastries. Instead, choose whole grains, fruits, and vegetables.
Contrary to popular belief, not all fats are bad for weight loss. Monounsaturated and polyunsaturated fats found in avocados, nuts, seeds, and fish can actually help you feel satisfied and less likely to overeat (6).
Drinking enough water can help you feel full and may increase your metabolic rate, aiding in weight loss (9).
High intake of added sugars, especially from sugary beverages, is linked to increased fat in the belly area (7). Limit your intake of candies, baked goods, and sweetened beverages.
Dietary fiber can help you control your weight by making you feel full, so you’re less likely to overeat (3).
Even healthy foods should be eaten in moderation. Be mindful of portion sizes to avoid consuming too many calories (19).
A: While you can’t target fat loss in specific areas, exercises that strengthen and tone your core muscles can help give the appearance of a slimmer waistline. These include Russian twists, side planks, bicycle crunches, and standing side bends.
For optimal results, combine these exercises with regular cardio and a balanced diet.
A: Exercises alone cannot specifically burn side belly fat as spot reduction is largely a myth. However, full-body workouts like High-Intensity Interval Training (HIIT), which includes exercises such as burpees, mountain climbers, and jumping jacks, can help burn calories and reduce overall body fat.
Strength training exercises that target the core, such as Russian twists and side planks, can also help tone your waistline.
A: To lose fat on the side of your breasts, focus on overall body fat reduction through a combination of cardio, strength training, and a balanced diet.
Specific exercises like push-ups, chest presses, and chest flies can help tone the chest muscles, giving the appearance of a more defined chest.
A: To reduce side back fat, incorporate exercises that target your back and core into your fitness routine. These can include dumbbell rows, lat pulldowns, and Superman exercises. However, remember that you cannot specifically target side back fat for loss.
Overall fat loss, achieved through regular cardio, strength training, and a balanced diet, will help reduce fat all over your body, including your back (18).
Say goodbye to those stubborn love handles with our guide on 10 essential side fat exercises you can do right at home. We get into the science behind fat loss and provide a mix of cardio and strength training exercises that target your core and obliques.
Remember, spot reduction isn’t possible, but by incorporating these exercises into your routine, you can strengthen and tone your waistline as part of an overall weight loss strategy.
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