8 Simple Exercises to Get Rid of Women’s Flank Fat

Despite not being very lovely at all, the rolls around your waist and flanks are often called love handles. More accurately, love handles are deposits of fat directly over your oblique muscles, which run along the sides of your waist. To burn this fat, you need to eat a little less and work out a little more, but you should also perform some specific exercises to target and tone your obliques.

Always spend a few minutes warming up before exercising, and introduce new exercises slowly and gradually into your workout routine to avoid muscle soreness and possible injury.

1. Wood Choppers:

To do it:

  • Using one hand weight, stand with your feet hip-width apart with your weight on your left leg.
  • Start by holding the weight in both hands up by your left shoulder.
  • Next, twist to make a chopping motion down towards your right hip.
  • Allow your feet and knees to pivot with the twist.
  • Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.

2. Russian Twists:

To do it:

  • Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor.
  • Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt.
  • From this position, twist your torso to the right and touch your dumbbell to the ground next to your body.
  • Next, twist back over to the left touching the weight to the left side of your body.
  • Repeat back and forth, all while balancing with your legs and torso raised off of the ground.

3. Mountain Climbers:

To do it:

  • Start in plank position, hands directly underneath your shoulders, elbows locked, abs tight and engaged, glutes squeezed, knees and feet together.
  • Raise one knee up, bent in towards your chest with the ball of the foot planted on the ground.
  • Jump and switch the position of the legs while you’re still in the air.
  • Focus on keeping the body straight and in that tight plank position throughout.
  • Repeat this movement in rapid succession while still maintaining form, for 30 seconds to one minute.

4. Side Planks:

To do it:

  • Put your body weight onto your right arm while you are in plank position.
  • Turn your body until your weight rests on your right arm or elbow and right foot.
  • Make sure you form a straight line from foot to the top of your head. Don’t allow your body to sink into your shoulder joint. Hold the position for 30 seconds to 2 minutes.
  • Switch sides and repeat.

5. Hip Lift:

To do it:

  • Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
  • Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
  • Breathe in as you slowly lower your hips to the ground.
  • Repeat 10 times.

6. Airplane Extension:

This exercise develops tension in the arms. It affects the stomach and leg muscles too. This kind of stretching increase the exercise performance and reduces the chance of any injury.

To do it:

  • Lie down on the ground with stomach touching the ground.
  • Initially, stretch the arms sideways.
  • Lift your arms chest and feet off the floor.
  • Then stretch the arms upwards looking at the ceiling.
  • Relax and start off with your initial position. Do this repetition 10 to 15 times.

7. Arm and Leg Lift:

Arm and leg lift prevents rounded shoulders. This exercise offers the benefit of toning both the leg and arm flank muscles.

To do it:

  • Raise your body with the help of hands and legs.
  • Hands should be in alignment with the shoulders and knees aligned with the hips.
  • Lift your right hand and straighten it in the forward direction.
  • At the same time, lift your left leg and stretch it backward.
  • Stay in this posture and then return to the initial position.
  • Repeat the exercise by lifting left hand and right leg and vice versa.
  • Practice the exercise at least 20 times every day.

8. Air Cycling:

To do it:

  • Lie on your back and face the ceiling.
  • Lift your legs up to 90 degrees.
  • Start moving your legs as if you are cycling in the forward direction.
  • Do this for 1 minute and then slowly put down your legs and relax.
  • Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
  • Repeat the set 5 times.

Above are some of basics information about flank fat and simple exercises to reduce flank fat.
Hopefully you have discovered some useful exercises for yourself. Share your thoughts with us. For more information We will feedback soon.

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