Let’s talk about side bellies, more commonly known as love handles. I know, they can be a real pain in the butt. This little area is a common problem for women, but there’s hope. While spot reduction is a myth, targeted exercises can strengthen and tone the muscles in the side abdominal area, helping to improve your waistline and core strength. These are some of the best side belly fat exercises that I love to use, not all of them, but it’s a start!
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Why Focus on Side Belly Exercises?
If spot fat reduction is a myth, why should we waste our time on targeted exercises? Well, they aren’t entirely useless and can help you reach your goals. Targeting the oblique muscles through specific exercises can help tone and sculpt your waistline while strengthening your core.
Benefits of these exercises:
- Reducing visceral fat around the waist lowers the risks of serious health issues like diabetes, heart disease, and certain cancers.
- Strengthening the core improves posture, balance, and reduces injury risk.
- These exercises help regulate hormones, improve mood by releasing endorphins, and reduce stress.
- They can be done at home without equipment, making them accessible and convenient.
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The Best Side Belly Fat Exercises
These exercises are great at home, with or without equipment, and they are super versatile. You don’t have to do every exercise on this list, but starting somewhere is already one step ahead. If you’re new to working out, choose 2 – 4 of these side belly fat exercises and try to do them every day or even every other day.
The most important thing is that you start somewhere and stay consistent. You’ve got this!
Mountain Climber
These exercises are a perfect example of a full-body exercise that focuses on your belly. They can be done in so many different ways, and you can easily adjust them to your fitness level to make them more manageable. This exercise focused on activating your abdominal muscles, shoulders, arms, and legs, making it great for burning calories.
If you really want to spice things up, you can add a balance ball to make this exercise even more challenging. I love using this exercise as one of my warm-up exercises because it gets your heart rate up quickly!
How to do mountain climbers: Start in a high plank position with your hands placed shoulder-width apart directly under your shoulders, your body forming a straight line from head to heels. Engage your core to keep your hips level and avoid sagging or lifting. Begin the movement by driving your right knee toward your chest, then quickly switch legs, bringing your left knee forward while extending your right leg back. Continue alternating knees as if you are “running” in place while keeping your upper body stable. Keep your head up to maintain neck alignment, and breathe steadily throughout the exercise.
Side Plank
Of course, I had to add some form of planks to this list because they truly are a girl’s best friend! Whether regular or side plank, they all do well toning and strengthening. They can be done in many different ways to make them harder or easier, depending on what you need. If you’re only going to choose a few exercises, some planks must be part of that list.
How to do side planks: Start by lying on your side on a mat, ensuring your legs are straight and stacked on each other. Place your elbow directly beneath your shoulder while engaging your core muscles. Lift your hips off the ground until your body forms a straight line from head to feet, supported by your forearm and the side of your bottom foot. Hold this position until your timer runs out.
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Russian Twist
Russian twists are another great exercise to add to your workout, and they can be easily adapted to different fitness levels. This exercise might be uncomfortable at first, but once you get the hang of it, you’ll never look back again. If you feel this exercise is hard to do at first, start with your feet on the ground and only add weight later on.
You can even use wrist and ankle weights to make yourself more mobile. I prefer using them because they don’t get in the way. But I do switch to dumbbells if I want to add additional weight. If you’re using the wrist weights, interlock your fingers in front of your chest, and you’re on your way.
How to do a russian twist: Start by sitting on the floor with your knees bent and feet flat or slightly lifted off the ground, sitting on your sit bones. Lean your upper body back at about a 45-degree angle while keeping your spine straight and core engaged. Clasp your hands together in front of your chest or hold a light weight for added resistance. Slowly rotate your torso to one side, aiming to touch the floor or reach beside your hip, then twist back through the center to the other side. Keep your movements controlled and avoid over-rotating to prevent strain on your lower back.
Bicycle Crunches
Crunches are usually one of the most used exercises when someone is looking into strengthening their core muscles, and for good reason. Bicycle crunches are a great addition to your side belly fat exercises list. If you find this exercise to be a bit challenging, take it one step at a time, and you’ll eventually be able to do it without stopping.
To do bicycle crunches: Lie flat on your back with your lower back pressed into the mat, hands lightly placed behind your head without pulling on your neck. Lift your shoulder blades off the ground and raise your knees to a 90-degree angle. Then, alternate extending one leg straight while bringing the opposite elbow toward the bent knee in a controlled twisting motion, mimicking a pedaling movement. Focus on engaging your core and rotating through your torso rather than moving your elbows.
RELATED: 11 Easy Fat Burning Exercises At Home To Lose Weight
How To Get Started
The fact that you’ve read this far means that you’re committed to giving it your all and starting somewhere. Try not to overwhelm yourself with a new routine and dos and don’ts you force yourself to follow. Keep it simple and take it easy. If you haven’t been working out, it’s going to take some time to get used to.
- Always start with a warm-up: Begin with 5–10 minutes of light cardio, like brisk walking or jumping jacks, to prepare your body and prevent injury.
- Stay consistent: Try adding these exercises to your routine at least 2 – 3 times weekly to see the benefits.
- Balance Your Routine: Pair these exercises with full-body strength training and regular cardio for optimal fat loss.
- Cool Down: Finish with gentle stretches focusing on the core and lower back to improve flexibility and aid recovery.
Conclusion
These are some of the best side belly fat exercises to add to your workout routine, in my opinion. Remember, abs are made in the kitchen, not just in the gym. Sticking to healthy nutrition and cardio is important to see the best results over time. Progress takes time and dedication, so stay motivated, challenge yourself, and celebrate every step forward on your fitness journey.
Happy Losing,
Your Wellness Warrior!