How to Reduce Fat On the Sides?

By: Aiden Johann
Unreasonable eating habits, constant drinking meetings, office work that requires a lot of sitting time, …

Those are the main causes of fat accumulation on both sides. This made people quite uncomfortable and annoyed, especially women.

The following effective experts have tested the way to reduce hip fat! Now BellyFatZone invites you to refer to this article together!

How to reduce fat on the sides
How to reduce fat on the sides

2 side fat reduction exercises for men and women

The sisters always want to own for themselves “slender waist 56” slender, seductive, but this is quite a difficult problem.

Because of working in the office, many women should sit a lot, besides eating unreasonably, being sedentary. Hence, their waist accumulates a lot of fat, looking very bad.

Hip fat makes the women very self-deprecating when wearing tight clothes, difficult to choose clothes that cover the waist.

For men, the constant drinking the sedentary office work is the main cause of the excess fat accumulation on both sides because of the late-night fun.

No more worrying about the big ugly hips anymore, because these exercises reduce the hip on both sides for women and men below, is the most effective solution.

1. Lying on your stomach

In addition to reducing belly fat, this movement is also one of the ultra-fast hip exercises.

2 side fat reduction exercises for women lying on their stomachs
2 side fat reduction exercises for women lying on their stomachs
  • You lie flat on your back, with your feet at right angles to the ground.
  • Place your hands on your ears and lean slightly. Then do the upper torso toward your abdomen.
  • Try to squeeze your abs and hold your belly down for about 3 seconds.
  • Slowly lower your body to the prepared position—repetitive movements in the exercise to reduce flanks on the sides.
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Read more: How to Breathe During Gym Workout?

2. Cross your tummy

This exercise on 2 hips for men and women must be too familiar, right?

Crossed belly
Crossed belly

Do the following:

  • Lie on your back on the floor, your feet up, and not touching the ground.
  • You extend your shoulder blades, hands behind your head on your ears.
  • Tighten your abs and bend your body halfway forward, at the same time tilting your body to the left, slightly twisting, trying to bend so that your elbows touch your left knee.
  • Slowly lower back to the floor.
  • Repeat the action but lean over to the right so that the left elbow touches the right knee.
  • Repeatedly move the movements of both sides evenly.

3. Crunching your belly helps reduce hip fat

How to reduce hip fat properly and simply if you perform the exercises most technically correct.

2 sides fat reduction exercises for women with the belly bend
2 sides fat reduction exercises for women with the belly bend
  • You lie on your back, pressing your whole body to the floor. Place your hands slightly above your ears.
  • Tighten your abdominal muscles and use your strength to lift your upper body upright slowly, your legs still pressed against the floor.
  • You continue to bend forward, trying to bend so that your face touches your thigh.
  • Then you lower down slowly to the preparation position—repetitive movements.

Read more: How to Lose Calf fat in 1 Week?

4. Lift and lower the legs

  • Lie on your back and place your hands close to your body.
  • You tighten your abs and lift both feet off the ground simultaneously so that your legs create the floor at an angle of 60 degrees.
  • Slowly lower your legs to their original position. Note that you keep the back pressed close to the floor.
  • Repetitive motion helps reduce the hip area.
The lifting and lowering of both legs helps to reduce belly fat but also effectively reduces side fat
The lifting and lowering of both legs help to reduce belly fat but also effectively reduce side fat.

5. Slimming your hips with your arms and legs

  • Prepare your posture as if you were crawling, your hands and knees were perpendicular to the floor.
  • Raise your left arm straight forward while extending your right leg straight back, taking care to straighten your left hand and right leg parallel to the floor.
  • Return to the original preparation position.
  • Do the same thing with your right hand and left leg. He was repeating the movements in turn 2 sides evenly.
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Reduce hip fat simply with this exercise
Reduce hip fat simply with this exercise

6. Lift and lower each leg

I was lifting and lowering each leg – a simple movement and an effective way to reduce hip fat.

Move up and down each leg.
Move up and down each leg.
  • You lie on your back; hands pressed close to your body.
  • Tighten abdominal muscles and raise your right leg high so that it is perpendicular to the floor.
  • Slowly lower your right foot to the starting position.
  • Continue lifting your left leg off the ground so that your foot is perpendicular to the floor.
  • Repeated movements with both legs help reduce hip fat effectively.

7. Cross-jump prevention is the fastest way to reduce side fat

The exercise to lose hip fat will be a lot more effective if you pay attention to developing the appropriate weight loss menu to accompany.

Exercises on the sides of the waist for men are applied a lot
Exercises on the sides of the waist for men are applied a lot.
  • Keep your hands and half of the front foot touching the ground so that your back is parallel to the floor.
  • Use your strength to jump both feet so that your toes are facing to the right.
  • In the same way, turn to the left and jump to the left.
  • Repeated movements evenly on both sides.

8. Plank

It is well known that Plank is an effective move for reducing belly fat as well as reducing hip fat.

Therefore, if you want to find a simple, fast weight reduction exercise on the sides, do not forget Plank.

Exercises to lose fat on both sides of the hip by Plank
Exercises to lose fat on both sides of the hip by Plank
  • You prepare in a prone position, two elbows perpendicular to the floor, feet to the ground so that the body parallel to the ground.
  • Tighten your abs and hold the pose for 30 seconds.
  • Slowly lower your knees to the front and return to normal position.
  • Repetitive movements.

The fastest way to lose 2-sided fat from the diet

In addition to practicing the exercises on both sides as above, you need to set up a reasonable diet menu. A scientific menu will help you a lot in improving your waistline.

Some note:

  • Eat olive oils, almonds, walnuts, hemp seeds, etc., as these foods contribute positively to the burning of body fat and provide essential vitamins and nutrients. for body
  • Do not eat foods that are not high in starch, causing sugar and fat to accumulate more.
  • Drink plenty of water helps reduce hunger and purify the body effectively.
  • Get enough sleep. It helps the body stay healthy, contributes to limiting fat accumulation.
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How to reduce fat on both sides with cinnamon powder

This is a very effective way to reduce hip fat. The cinnamon powder contains hot essential oils that help burn fat and get rid of them out of the body.

For this way of reducing side fat, you have to be persistent to see the effect
For this way of reducing side fat, you have to be persistent to see the effect.


  • Preparation: 2 spoons of white salt, 4 spoons of cinnamon powder, 2 spoons of olive oil, food wrap, and bandages.
  • Implementation: You add salt, olive oil, cinnamon powder into a bowl together, pour 350ml of boiled water into a bowl and mix well. Soak the roll in the mixture for 5-10 minutes.

After soaking the bandage, you wrap the bandage around the abdomen and add the original mixture to the sides to increase hip fat reduction effectiveness. Wrap an extra wrap around the food.

Leave on for 30-60 minutes, remove the bandage, and wash the abdomen with clean water.

Perform 2-3 times / 1 week to achieve the highest efficiency.

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The above are ways to reduce hip fat effectively and very quickly. Hopefully, through this article, you will find a way to reduce fat on both hips that best suits you.

What do we learn?

What we have learned here is to combine proper exercise with nutrition and beverages with herbs.

The exercise still follows the basic principles that exercise the whole body to reduce total body fat; then, you will train more core muscles that promote fat loss in the waist area.

If you only focus on the waist area, the result will not last long and will not reach our desired goal.

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Hopefully, the information above has helped you gain some more knowledge about “how to reduce fat on the sides” and bring some small value. Please share this article if you feel it is useful. Thanks!

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Aiden Johann
Aiden Johann is a renowned bodybuilder with almost a decade of experience in the fitness industry. He has established himself as an expert in the field and has helped numerous individuals achieve their fitness goals. Aside from bodybuilding, Aiden also has a great passion for writing. He has been creating informative and engaging content related to health and fitness for years. One of Aiden's areas of expertise is food supplements for men and women. He has extensive knowledge of different types of supplements and their effects on the body. His in-depth understanding of nutrition and supplementation has helped many people make informed decisions about their dietary needs.
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Albert Einstein

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