8 Simple & Effective Exercises To Reduce Flank Fat

Having a flank fat is one of the most stressing thing that you may experience since it is hard to get rid of this problem especially when one is not fully committed to this program. The main problem that many people who have this condition must deal with is to ensure that they reduce the intake of calories & Exercising.

This must be done continuously since getting rid of flank fat is not just an easy task as it may take time before it is successfully done. You should not be stressed by the fat content in your body since you can easily get rid of it without encountering any problem provided you are patient with the progress that you will make after undergoing the weight loss procedure. There are some Simple & Effective Exercises To Reduce Flank Fat at home.

Exercises To Reduce Flank Fat:

1. Bicycle Crunches:

How to do:

• Lie on your back.
• Put your hands behind your ears.
• Crunch to the left and bring your right elbow in to meet your left knee.
• Crunch to the right and bring your left elbow in to meet your right knee.
• Quickly go back and forth between sides as if you’re pedaling a bike.
• Try for three sets of 30 reps on each side.

2. Stability Ball Oblique Crunch:

How to do:

•  place your feet against a wall for a bit more stabilization, then lay sideways on the ball.
• The ball should be placed under the lower torso.
• Extend the body over the ball, then rise back up crunching the abs and obliques.
• Once you get more comfortable with the exercise, move away from the wall.

3. Alternating Toe Touches:

How to do:

• Lie on your back with your back pressed against the floor.
• Elevate one leg up in the air while slowly lifting your torso off the ground. U
• Using the opposite arm, reach over and try to touch your toe (the one that is in the air).  Remember to exhale while perform this part of the exercise.
• Slowly begin to lower your torso and arms back down to the starting position while inhaling.
• Repeat the movement on the other side.
• Repeat the movement.
• Try for three sets of 30 reps on each side.

4. Mountain Climbers:

How to do:

• Start in plank position with hands and toes on the floor.
• Begin by bringing the right foot towards the right elbow and switch to the other side by jumping, quickly alternating the feet in a continuous movement.

5. Side Plank With Tuck:

How to do:

• Lie on your left side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Lift hips in the air, forming a straight line from your ankles to your shoulders and brace your core.
• While keeping your torso stable, raise your top leg. Without changing the angle of your body, bring your top leg towards your left hand.
• Pause for 1 to 2 seconds and then return to the starting position. Do 10-12 repetitions before switching and repeating on the other side.

6. Hip Dips:

How to do:

• Get down into the plank position with your abs tightened.
• Lower into the forearm plank by bending your elbows and coming down on your forearms.
• Now roll to your left side into a forearm side plank and stack your right leg over your left leg. Put your right hand on your hip.
• Now dip your hip towards the floor and lift back.
• Do 10 dips on this side and then roll to the other side and do 10 dips.

7. Scissors:

How to do:

• Lie down flat on your back with your arms at your sides, palms pressing into the floor. You can place your hands under your pelvis if you feel the need to protect your lower back.
• Lift both your legs off the floor towards the ceiling, contracting the abs and pressing your lowers abs into the ground.
• Keeping your abs engaged and lower back on the ground, slowly lower your right leg until it’s a few inches above the floor. Then scissor your legs, lifting your right leg up while lowering your left leg. Continue alternating between your legs for 10 -12 reps per leg.

8. Butt Lift:

How to do:

• Lie down on the floor on your back with your feet flat on the floor and knees bent.
• Now lift your butt up until you get a straight line from knees to shoulders.
• Lower down again.
• Do it 15-20 times.