The extra fat along the sides of your waist is called “side fat”. People often call this a “muffin top,” and you might be able to get rid of it by doing exercises for side fat.
Not sure what exercises to do to work on this area? Here are some of the best exercises you can do to get rid of side fat.
These exercises are easy and simple, and doing them for 20–30 minutes every other day may help you lose fat on your sides and get a smaller waist.
A starfish
Starfish is a different way to do the Side Plank, which is a great move for getting rid of side fat.
Instructions:
Get into the side plank position and find your balance.
Once you have the right amount of balance, put one foot on top of the other and lift your arm up.
Now, lift and straighten the leg on top. Try to touch your toe with your hand at the same time. Then go back to where you started.
Do 15 reps, then switch sides and do it again.
Side Plank Circles
Side Plank Circles tone your bum and work on your oblique muscles, muffin tops, love handles, and lower belly pooch.
Instructions:
Get into a side plank position and bring one knee closer to the floor. Raise your upper leg until it is straight and flat on the ground.
Now, move that leg around in big circles.
Trace 20 circles going clockwise and 20 circles going counterclockwise, then repeat on the other side.
Oblique Crunch
The Oblique Crunch works the oblique muscles and helps get rid of all the fat on the sides. It works on both the lower fat and the upper fat.
Instructions:
Lay on your back and lift your legs as far as you can while keeping your knees bent.
Place your left hand behind your head and straighten your right arm out to your side.
Now, press your right forearm into the ground, lift your left side of the body, and try to touch your left elbow to your left knee.
As you lift your left side, turn your left knee toward your left elbow.
Do 10 reps, then switch sides and do it again.
Piked Elbow Twists
The Piked Elbow Twist is a good way to lose side fat because it works your obliques.
Instructions:
Spread your arms and legs out flat on the floor.
Now, raise your straight legs and arms in a sit-up position until your torso is off the ground and you’re balancing on your butt.
If it’s hard for you to keep your legs straight, you can bend your knees until your calves are flat on the floor. Keep this position.
Now, turn your upper body to the right, bend your right arms, and touch the floor with your right elbow.
Turn to your left and touch the floor with your left elbow.
Keep going back and forth and do 20 reps.
Triangle with Dumbbell
The Triangle pose is a great way to stretch your hamstrings and sides. But adding dumbbells to the move makes it a great way to tone your obliques.
Instructions:
Spread your feet far apart. Your left foot should face left, and your right foot should face forward.
Use your right hand to hold a dumbbell. You should use your heavy dumbbell and straighten that arm slightly out to the side as you lift it up overhead.
Now, bend to your left side and try to reach the floor on your left with your left hand.
Go as low as you can while keeping your back straight and not losing your position.
Perform 15 repetitions on each side.
Mermaid
This Pilates move targets your side muscles in particular and focuses on working them. It is an effective method for reducing the appearance of muffin tops and love handles, and it also helps to cinch the waist.
Instructions:
Position yourself so that you are lying on your right side, with your legs stretched out in front of you in a straight line, and your feet stacked one on top of the other.
If it makes things easier, you can cross your ankles, but make sure to keep them close together.
Also, make sure that your legs are slightly bent forward so that you are resting on the cheek of your bottom rather than your hip.
Raise your legs as high as you can and then slowly return them to their starting position.
Carry out 15 repetitions.
Leg Lifts
Leg lifts are a great way to get rid of lower stomach fat and muffin tops.
Instructions:
Place your feet on the floor in a flat position, and lie down on your back.
Put your hand under your bum and stand up straight.
Raise your legs as high as you can and put them down without letting them touch the floor.
Always keep the legs straight.
Do 15 reps.
Hip Dips
Along with all the benefits of a side plank, this move is a great way to tone your side muscles.
Instructions:
Get into the forearm side plank position by starting in the forearm plank position and rolling to one side.
Once you have your balance, put your free hand on your hip and start dipping your lower hip to the floor up and down.
Perform 15 repetitions on each side.
Dumbbell Side Bend
The side bend with dumbbells is just a more difficult version of the side bend stretch you already do. It is a killer move that can get rid of your side fat with all the grace of a ballerina.
Instructions:
Maintain a shoulder-width stance with the feet slightly wider than hip-distance apart and a dumbbell in each hand.
As you bend from your waist to your left side as far as you can, sweep your arms overhead in an arch.
Stand up straight and do the same thing on the other side.
Keep going back and forth and do 20 reps.
Tummy Tuck
Again, this is a full-body move that works well for toning arms, abs, and getting rid of stubborn side fat. The move has three parts, but beginners can start with just one and work up to doing the whole thing.
Instructions:
Stand with your feet about hip-width apart and your abs tight.
Bend forward, keeping your legs straight, and walk your hands forward until you are in a plank position.
Try to touch your right knee to your right elbow by bending your right knee.
Now, bring that knee in and touch it to your chest.
Now move it to your left elbow and touch it there.
Straighten the leg again, and then do the same thing with your left leg.
Switch back and forth 15 times.
