Simple Exercises to Reduce Flanks Fat

 

Flanks fat are deposits of fat that form along the sides of your waist, or your Love handles. These fat deposits can develop quickly and are difficult to eliminate. Flanks fat typically form as a result of poor diet and lack of exercise. However, even if you transform your diet and exercise habits and begin losing weight, your love handles may remain. Despite the countless exercises designed to target the flank area specifically, these stubborn fat deposits are often unresponsive.



The flanks fat area along your sides above your waist is traditionally a tough area to target. Unless you play tennis, the internal and external obliques—the two muscle pairs that form your love handles and help you twist and turn—are largely unused in daily life.

1. Side Crunch:

side-crunch1

How to Do:

  • Lie on your right side with your legs extended.
  • Cross your right arm across your waist, and place your right hand on your left side.
  • Bring your left fingertips behind your ear, with your elbow pointed toward the ceiling.

2. Two-Handed Wood Chop:

two-handed-wood-chop2

How to Do:

  • Stand while holding a dumbbell in both hands next to your right ear.
  • Flex your abs and rotate your torso to the left as you extend your arms.
  • And lower the dumbbell to the outside of your left knee.
  • Lift it back, finish the set, and repeat on the other side.

. Superman Exercise:

superman-exercise3

How to Do:

  • To start, lie and face down on the floor or an exercise mat.
  • Extend your arms fully over your head and next to your ears.
  • Simultaneously contract your glutes and raise your arms, legs, and chest off of the floor.
  • Hold the top position for 1 to 2 seconds.
  • Then Slowly lower your arms, legs and chest back down to the starting position while inhaling.
  • Repeat 10 to 12 times.

4. Jumping Oblique Twist:

jumping-oblique-twist4

How to Do:

  • Stand with your feet together.
  • Bring your arms up to shoulder height with your hands in front of your chest.
  • Hop and twist at torso to land with both feet pointed to the left, keeping your chest facing forward.
  • Hop again and twist at the torso to land with both feet pointed to the right. Repeat.





5. Oblique V-Up:

oblique-v-up5

How to Do:

  • Lie on your side with your legs extended and your left arm resting in front of you.
  • Prop up your upper body with your right forearm against the floor.
  • Raise your legs about 4-6 inches off the ground.
  • But don’t raise your upper body to meet this movement.
  • Focus on your obliques as you raise your legs. Hold for 15-30 seconds.
  • Switch sides and repeat for 4 reps total.

6. Jumping Lunges:

jumping-lunges6

How to Do:

  • Start in a lunge position with the right leg extended way back so that you create a 90-degree angle with the left knee.
  • Switch legs by jumping to the lunge position on the other side.
  • Continue this movement making sure that you land softly in the lunge position.
  • Do not let the knees extend beyond the toes.
  • Keep your upper body upright with good posture.

7. Stability Ball Back Extension:

stability-ball-back-extension7

How to Do:

  • Lie curled face down on a stability ball with both feet on the floor and your your pelvis and lower abdomen touching the ball.
  • Place both hands at the back of your head.
  • Raise your upper body without shifting your feet until your back is straight.
  • Don’t arch your back further than a straight position.
  • Lower yourself back to the starting position.

8. Bicycle Exercise:

bicycle-exercise8

How to Do:

  • Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches.
  • Lift both the legs off the ground and then bend them at the knees.
  • Bring the right knee close to the chest, keeping the left leg out.
  • Then take the right leg out and bring the left leg close to the chest.
  • Alternate bending the knees as if you are using a bicycle.




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