If you suffer from this excess side fat, you are well aware that it is no laughing matter. To remove these "love handles" from your body, you need to promote weight loss while simultaneously doing exercises to tone up your sides. This can be done with the help of some fitness tools and a solid game plan.
Reduce your intake of fattening foods. Eat smaller portions. Stay away from deep fried foods, fast food, commercial baked goods, processed meats and candy. Eat nothing but fish, fruits, vegetables, lean meats, nuts, eggs, beans and whole grains.
Run for 45 minutes to burn the fat on your sides. Do any form of cardio as long as it causes you to sweat. Running, elliptical training, stair climbing, kick boxing and inline skating are examples. Perform cardio three times a week on nonconsecutive days.
Lift weights to build metabolically active muscle mass. Perform exercises that target your entire body like chest presses, shoulder presses, back rows, triceps dips, biceps curls and squats. Do three to four sets of 10 to 12 reps. Work out three times a week on the alternating days of your cardio.
Lift your legs as you perform crunches. Lie face-up on the ground with your arms extended over your head. Bend your right knee, and place your right foot flat on the floor. Keep your left leg straight. Lift your arms and upper body off the floor as you simultaneously lift your left leg. Bring your hands toward your left toes and squeeze for a second. Reverse the movement and repeat. Do a set of reps and switch sides.
Execute a set of bicycle kicks. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. Place your hands on the sides of your head. Curl your body up into a crunch position. Move your right elbow and left knee toward each other as you extend your right leg. Reverse the movement. Bring your left elbow and right knee toward each other as you extend your left leg. Keep alternating back and forth in a smooth, cycling motion.
Sit on the floor with your legs spread in a "V" shape to do broomstick twists. Place a broomstick behind your neck and across your shoulders. Position your hands in a wide grip on the stick and sit up straight. Rotate back and forth from your right to your left in a smooth and controlled fashion.
Perform seated medicine ball twists. Lie on the floor with your knees bent and feet flat on the floor. Hold a medicine ball straight above of your chest with your arms extended. Sit up until your back forms an angle to the ground. Keep your back straight as you rotate to your right until your arms are parallel the floor. Rotate back to the center, pause for a second, then rotate to your left. Continue for 15 to 20 repetitions.