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7 Effective exercises for side fat

Side fats can be embarrassing. And, if you are not doing the right exercise, reducing this embarrassing fat can be troublesome.

Exercise & Fitness By Vasudha Bhat / Feb 16, 2015

The Embarrassing Side Fat

The side fat, often known as "love handles", is the waist-to-hip part and is an important indicator of your overall health. Even if after doing rigorous situps and side bends you still seem to have cushions around your waist, there is something definitely wrong in your choice of moves. So, here we give you a set of exercises which will effectively reduce side fat and give a slim torso.

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Sledgehammer Overhead Strikes

Hold the sledgehammer with left hand on the bottom and keep your right hand near the hammer. Raise the sledgehammer above the head and over the right shoulder and then bring it down towards the center of the tire, just like chopping the wood. Change sides and do 3 sets of 20 reps each.

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Running Planks

Put your feet together and perform the plank with your face down on a mat. Lift your hips off the ground and support the body weight on the forearms and toes. Do 4 sets of 30 seconds each.

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With the bar above the center of the feet, stand up. Make sure that your stance is a bit more narrow than the shoulder width to give the arms some room. Hold the bar overhead, bend through your knees until the shins hit the bar, which must stay above the middle of the knees. Keep the shoulder blades directly over the bar. Keep pulling the bar closer to the body and roll it over the knees and thighs until the hips and knocks become locked.

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Hanging Leg Raises

Hang yourself with a bar. While flexing your abs and lats, slowly raise your feet up to the bar and keep your legs straight.

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Battle Rope Waves

Placing your feet at hip-distance, bend your knees and hips slightly and keep your "core" locked in. Hold the end of a rope in both hands and let your arms hang straight down at the center of your torso. Lower down into a half squat. In a single movement, explode the upper body and extend the knees and hips as you swing the arms up over the head. Return to the start and continue the movement. Do 4 sets of 30 seconds each and take a break of 30 seconds between each rep.

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Russian Twists

While sitting on the floor, bend your legs and feet to the ground. Extend your arms straight out holding a weight or medicine ball. Lower down the upper body making a 45 degree angle to the floor. Rotate your arms from side to side, twisting the upper body. Do 4 sets of 15 reps.

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Box Jumps

Keep your feet shoulder width apart and stand in an athletic position. Stay at a comfortable distance from the box. When ready to jump, drop quickly into a quarter squat and then extend the hips, swing the arms and push feet through the floor to propel yourself onto the box.

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