• You're all caught up!

How to Remove Oblique Fat

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Remove Oblique Fat
You can slim down your sides by doing the right mix of exercises. Photo Credit Andrey Popov/iStock/Getty Images

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.

Step 1

How to Remove Oblique Fat
Reduce your intake of fattening foods. Photo Credit Juanmonino/iStock/Getty Images

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.

Step 2

How to Remove Oblique Fat
Run for 45 minutes to burn the fat on your sides. Photo Credit fatchoi/iStock/Getty Images

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.

Step 3

How to Remove Oblique Fat
Lift weights to boost your metabolism. Photo Credit kzenon/iStock/Getty Images

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.

Step 4

How to Remove Oblique Fat
Lift your legs when performing crunches. Photo Credit Maridav/iStock/Getty Images

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.

Step 5

How to Remove Oblique Fat
Execute bicycle kicks. Photo Credit AntonioGuillem/iStock/Getty Images

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.

Step 6

How to Remove Oblique Fat
Broomstick twists will help tone your obliques. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

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.

Step 7

How to Remove Oblique Fat
Seated medicine ball twists are another good exercise to do. Photo Credit Bernard Kowalski/iStock/Getty Images

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.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.