Jakarta –
Get rid of fat in the side stomach is indeed a difficult challenge for most people. In fact, people who have an ideal body weight are still often faced with this annoying scourge.
Fat on the side bellyor what is also known as ‘Love handle‘, located above the side of the waist. Not infrequently, this fat is the last part to be lost when someone tries lose weight.
Even though it is difficult, fat on the sides of the stomach can be removed, one way is by exercising. Keep in mind, exercise to lose side belly fat it still has to be combined with cardio activity and a healthy diet to provide optimal results.
So, what exercise movements can help get rid of side belly fat? Here are simple exercises to lose side belly fat recommended by diet and fitness experts.
1. Bicycle Crunches
Sports science expert from Quincy College in Massachusetts, Wayne L Westcott, PhD, recommends bicycle crunches for get rid of fat in the side stomach. As the name suggests, bicycle crunches are a variation of the crunches movement that focuses more on tightening the sides of the stomach and waist.
However, Westcott reminded us to continue doing exercise that involves the whole body, such as HIIT, to help cut fat.
“You won’t necessarily burn fat in the areas you target. Most studies show that exercise targeting specific body parts is just a myth. However, if this exercise is combined with cardio, strength training and a healthy diet, it can indeed influence weight loss,” he said, quoted from Men’s Journal, Thursday (18/1/2023).
Here’s how to do bicycle crunches:
- Lie on your back on a flat floor and a yoga mat
- Bend your knees with the soles of your feet flat on the floor
- Place both hands behind the head and lift the neck off the floor
- Raise one leg to form a 90-degree angle, use the opposite elbow to touch the knee (left elbow touches right knee, and so on)
- Do the same movement with different legs and arms
- Repeat this movement 10-20 repetitions in three or four sets
2. Mountain Climbers
Mountain climbers are a sport movement that many fitness trainers admit is effective for get rid of fat in the side stomach. Crunch Fitness assistant fitness manager, Adaeze Merenini, said mountain climbers can tighten abdominal muscles, thereby helping reduce side belly fat.
“Mountain climbers are a good exercise to activate the oblique muscles and other core muscles thereby reducing love handles. Mountain climbers can also help burn fat while forming the obliques and abs,” he said.
Here’s how to do mountain climbers:
- Start in a push up position
- Move your leg so that your knee is parallel to your chest (do this according to your ability), then switch to the other leg as if you were running
- Repeat the movement, making sure to always maintain your body posture so that the results are optimal
3. Russian Twists
Senior fitness trainer from Total Shape, Tracy Thompson, calls the Russian twist an effective exercise for losing fat on the sides of the stomach.
“This is because it (Russian twists) targets the oblique muscles and helps you burn fat deposits on the sides of the stomach. This movement is also easy for anyone to do, including beginners, and you can increase the intensity and add weight to burn more calories,” he explained.
Here’s how to do Russian twists:
- Sit with both knees bent
- Lean your body back until it forms a 45 degree angle, tighten your abdominal muscles and make sure your buttocks stay on the floor
- Place both hands on the stomach, then turn the body slowly to the left and right sides alternately
- To increase intensity, you can hold dumbbells, kettlebells, or weight plates
4. Side Plank
Side planks can also help eliminate side belly fat. CrossFit instructor, Jocelyn Eakins, explains that when doing planks, including side planks, it is important to ensure that your elbows remain parallel to your shoulders. Apart from that, while doing the plank, it is recommended to tighten the other core abdominal muscles for maximum results.
Here’s how to do a side plank:
- Lie with your body facing sideways
- Raise your body by resting on your palms
- Make sure your head, body, thighs and legs are straight and parallel
- Hold this position for a few seconds
- Don’t forget to tighten your core and glute muscles for maximum results
Watch the video “Myth or Fact: Exercising Every Day Quickly Loses Weight”
(ath/suc)
2024-01-18 23:00:39
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