5 Easy-To-Do Home Workouts To Reduce Side Belly Fat (Image Credits: iStock)
Belly fat is the most stubborn fat and it takes a lot of dedication and consistency to reduce it. Achieving a toned waistline and reducing side belly fat can be challenging, but adding specific exercises to your fitness routine can help you achieve the desired physique. Focusing on the obliques and the entire core area, these exercises will help strengthen and tone your waistline. We got in touch with Dr Seema Grover, Head of Department, Physiotherapy and Rehabiliation, Indraprastha Apollo Hospitals who shares five effective exercises that target the obliques and help reduce side belly fat. As per health experts, incorporating the following exercises 2-3 times per week can make a noticeable difference.
Arm Swings:
Dr Seema Grover shares that arm swings are a simple yet effective exercise that targets the obliques.
How To Perform: To perform arm swings, stand with your feet shoulder-width apart and extend your arms out to the sides. Swing your arms back behind you and then forward, crossing them in front of your body. This movement engages the obliques and helps in slimming the waistline. The swinging motion also improves shoulder mobility and coordination. Focus on maintaining a steady rhythm and keeping your core engaged throughout the exercise. Avoid swinging too fast to prevent injury and ensure maximum engagement of the obliques.
Russian Twists:
Dr Seema Grover explains that Russian twists are another popular exercise for targeting the obliques and enhancing core strength.
How To Perform: To perform Russian twists, sit on the floor with your knees bent and feet lifted off the ground. Lean back slightly to balance on your sit bones and twist your torso from side to side, touching the floor with your hands on each side. This exercise engages the obliques and helps in toning the waist. It also improves balance and rotational strength, which is crucial for overall core stability. To increase the difficulty, hold a weight or a medicine ball while performing the twists. Keep your movements controlled to maximize the benefits and prevent strain on your lower back.
Crab Kicks
Dr Seema Grover shares that Crab kicks are a type of exercise that targets the entire core, especially the obliques and lower abdominal muscles.
How To Perform: To perform crab kicks, sit on the floor with your knees bent, feet together, and hands behind you. Lift your hips up into a reverse tabletop position and kick one leg out at a time, keeping your core engaged. This exercise works the love handles and strengthens the entire core. It also improves hip mobility and upper body strength. Ensure your hips stay lifted throughout the exercise to maintain tension in the core. Perform the kicks in a controlled manner to avoid putting too much strain on your wrists and shoulders.
Side Planks:
Dr Seema Grover explains side planks are an isometric exercise that targets the obliques and the deep core muscles.
How To Perform: To perform side planks, lie on your side, propping yourself up on your elbow. Lift your hips off the floor to form a straight line from your head to your feet and hold this position. Side planks target the obliques effectively and help improve overall core stability. They also strengthen the shoulders and improve balance. To increase the challenge, lift your top leg or arm while holding the plank. Ensure that your body remains in a straight line and avoid letting your hips sag.
Bicycle Crunches:
Dr Seema Grover shares bicycle crunches are a comprehensive core exercise that targets the entire abdominal area, particularly the obliques.
How To Perform: To perform bicycle crunches, lie on your back with your hands behind your head. Bring your knees in towards your chest and twist your torso, bringing your opposite elbow to your knee while extending the other leg out. This exercise engages multiple muscle groups, enhancing overall core strength and endurance. It also improves coordination and cardiovascular fitness. Maintain a controlled pace and focus on proper form to maximize the benefits. Avoid pulling on your neck to prevent strain and ensure the movement comes from your torso.
Word Of Caution: Dr Seema Grover shares that it is essential for beginners to do these exercises under physiotherapist’s guidance to avoid any mishaps.
