9 Simple Exercises to Get Rid of Side Fat
Fat cells deposition often occurs at different levels for men and women separately. A person’s height and weight both determines whether he is malnourished or overweight. Fat deposition in our body is very harmful and can cause heart diseases, high blood pressure, diabetes and other respiratory disorders. An element called cholesterol often inhibits the fat deposition in our body. Due to the deposition of fat, we gain weight and can even result into obesity.
It is of common notion that the number of fat cells increases when a person tends to get fat and obese. But it is not so. After a person hit puberty, the production of the fat cells stops. After that period of time, only the size of the fat cells increase. The fat in our body can also be known as adipose tissue. Fats are usually stored in our body to provide us more energy during the time of need. They are stored on the top of the kidneys and underneath our skins in normal amounts. When there is an irregularity, the fat depositions takes place in things, forearms, breasts, back and stomach.
Consumption of unhealthy junk food can inhibit the formation of fat in our body. Deposition of fat in our body is a rather unhealthy process; hence eradication of the same is very necessary. Proper exercises to reduce the side fat are extremely necessary. Accumulation of the side fat makes your back look saggy and drooping. Apart from the bad looking appearance, it makes your body more susceptible to many disorder and diseases. There are a number of different exercises available for different body parts where fat is stored. With the help of these exercises removal of fat becomes easy and the weight of the person goes back to normal.
Exercises for Side fat Reduction:
The exercises that one should do to get rid of side fat are:
1. Side Plank:
Side planks are really helpful to avoid fixing the weight on the side of your back. It prevents the sagginess of the muscles due to the fat deposition. Apart from that it builds strength in your forearms and also build solid abs. It should be practised on both the side of the body to achieve best effects. There can be different types of planks to practise for toning different parts of our bodies. Side plank mainly concentrates on the arms, abs and the back. Apart from that planks help in toning of the stomach by burning down the belly fat. Planks are known for strengthening your body core. Thus as a result it helps in reducing back pains. Planks especially the side planks helps in making the body grow flexible. It helps in maintaining the perfect posture and balance of the body. The time limit depends on the time period you have been doing the exercise. If you are an amateur, then try for almost 30seconds. If you are experienced enough and have been doing this for a long time, try to maximize the time limit to 4minutes on each side. For novices it is to advise that increase your time limit slowly.
How to Do The Exercise:
- Lay down on your back.
- Turn on your side with your feet together.
- Put one arm directly below the shoulder.
- Raise your hips to form a straight line from your head to feet.
- Hold your position according to the time limit.
2. Starfish Exercise:
While side plank has its advantages of reducing belly and side fat, this starfish exercise is the glorified and advanced version of a side plank. It makes the reduction of belly fat easier. Starfish planks help you to direct attack your side body fat on your abdomen and back and also helps in strengthening your spine. It builds your body posture and increases stability and posture of your body. Starfish is the modified version of the side plank. It not only keeps your fit but increases the metabolism rate of your body. It keeps you healthy and lets you sleep peacefully. It is needless to say that continuing a starfish exercise for at least a month can bring changes in your body. It is necessary to take care of our body with the passing time. With the busyness of life it is important and healthy for us to maintain a healthy body and schedule. Trying a starfish plank can be a difficult process if you are an amateur. The best advice should be to master the side plank exercise first and gently improve the sill set with this exercise. For the best results, this exercise has to be done for 15 times on each side of the body.
How to Do it:
- Lay on your back.
- Turn on your side with your legs together and an arm directly below your shoulder.
- Pull up your hips so that it maintains a straight line from your head to feet.
- If you are inclined on your right side, then put your left leg on to the air.
- Put your left arm on to the air.
- Try to touch the finger on your toe.
- Hold your position for a few seconds
- Get back to your original position slowly.
3. Oblique Crunch Exercise:
Oblique crunch exercises helps in the reduction of fat cells in the oblique muscles of the body. It not only reduces the lower abdominal body fat but works throughout and helps in reducing the upper body fat as well. It is one of the very helpful exercises when it comes to the reduction of side fats in our body. Oblique muscles in our body are those muscles that are present in the wall of the abdomen running diagonally up and down. Development and settlement of fat tissues are very easy in those areas if proper care and exercises are not done. Apart from the reduction the side fat, these crunch exercises helps in the releasing of the pressure from the joints and helps in reducing back and shoulder pains. It is pretty simple and can be done easily if you don’t have too much of belly fat. It helps is the reduction of belly fat as well. Try and do this exercise for at least 5minutes in a day. Try to increase your time and number of sets as time goes by.
How to Do it:
- Lay your back.
- Place both your hands beneath your head
- Put up your head and let your hands balance the head.
- Fold up your one leg to your stomach
- Try bending to the right a bit
- Try to touch your right knee to your left elbow
- Repeat it
4. Elbow Twists:
Elbow twists mainly concentrate on your oblique muscles which not only help in the reduction of belly fat but also your side fat. Side fat deposition in your body can make your back look saggy and drooping and gives bad hinge to your body. Your body loses its posture and support. It is important to do proper exercises in order to reduce the side fat. This elbow twist exercise is very helpful to keep your leg muscles and abdominal muscles strong. It can be easily performed and be excelled after a few months of practise. It can bring out the best results if it is continued for a prolonged time. It not helps in the reduction of side fat but gives you a toned stomach. Try to do 20 sets at a time. Increase the number of sets as time goes by.
How to Do it:
- Lay on your back
- Join your legs together
- Put up both of your legs together on the air
- Pull up the upper part of your body
- Raise both your hands in the forward position
- Try to touch your legs
5. Leg Lifts:
Leg lifts are very useful when it comes to the reduction to the lower belly fats and side fats. It makes your leg muscles stronger and improves your body core concentration. It helps in maintaining the flexibility of the legs and in maintaining a toned leg. It helps one to attain toned abs and reduces belly fat to none. It helps in increasing the strength of the spine and the support to the back muscles increases. Left lifts are simply basic exercises but has to be expertise as time goes. It has to be at least 20 sets in a day. The number of sets has to be increased as time goes by.
How to Do it:
- Lay on your back
- Put your hands straight and place them under your bottom.
- Put your legs together
- Try to put the legs up without raising your head
- Repeat this 20 times
These are the few exercises that can help you to eradicate the side fat from your body and helps you to attain a toned one after a few months.
6. Leg Rotation:
You can add more little hard leg pivots or leg rotation in your workout. After your other leg workouts keep lying on the floor, you need to put arms close to the body. Keep straight and fix your backside then lift your legs, legs you need to lift together not one by one. Now draw circle in the air in this position with leg raised. It helps to work on stomach fat as well as it helps to reinforce your rear end. This one exercise you can do three sets of 20 repetitions of circles.
7. Side Slopes:
This one is the last workout to finish the side fat of stomach exercises. For this workout you need to stand up straight, back straight and hold one dumbbell in your one hand. Arms stuck to your body, stay stronger with your feet marginally separated. You simply need to slightly tilt your straight body to the other side. Do not twist your knees. Do 20 repetitions with the 3 sets for each side. You can complete this workout using any barbell with comfortable weight too.
8. Yoga Schedule:
If you want to reduce your side fat of your stomach then you can add schedule of yoga in your workout routine. It helps to get rid of side fat surely, it maintain the equilibrium between mind set and physical workout. When you bored to go for gym in any day that time if you feel you need some little exercise for your body then yoga will be yours. As per image given you can do this type of yoga using 2 sets of 12 repetitions each set, it helps to maintain your regular workout as well as you will be sure confident to reduce your side fat.
9. Workout for Lower abs:
When we decide to reduce side fat from our stomach that time we need to give proper attention to all muscles of stomach. When we workout for lower abs we get proper fat loss for front lower abs of stomach. When you lift your legs then focus you will lift whole trunk and without touching the surface bring legs down when your body lowering in position. Do 2 sets of 20 repetitions each. You will feel this workout helps to effect on every muscle on stomach.
When there is an irregularity, the fat depositions takes place in things, forearms, breasts, back and stomach. Consumption of unhealthy junk food can inhibit the formation of fat in our body. Deposition of fat in our body is a rather unhealthy process; hence eradication of the same is very necessary. Proper exercises to reduce the side fat are extremely necessary. Accumulation of the side fat makes your back look saggy and drooping. Apart from the bad looking appearance, it makes your body more susceptible to many disorder and diseases. Above mentioned are the few exercises that can help you to eradicate the side fat from your body and helps you to attain a toned one after a few months.