Super Easy Ways to reduce side fat fast.

Have you been struggling to get rid of side fat but are unable to? Do you wonder what kind of exercises will help you to reduce your side fat effectively and at a fast pace?                                          Side fat does look very unappealing and is generally the first to appear and last to go.   Then you are at the right page , read this article on how you can easily do these yoga asanas to get rid of side fat.

 Here are the 4 powerful yoga exercises that will help you to reduce side fat in less than a month if you consistently practice it – it will hardly take 10 minutes to follow these simple asanas , you’ll be amazed at the result.

Cow Pose (Bitilasana) : 

Cow Pose is an easy and gentle exercise for spine, side fat and love handles .

How to do step by step : 

  • Come on your fours – in a tabletop position.Your knees under your hips and wrists under your shoulders or slightly forwards of them.
  • Spread your fingers , root down through the base of the fingers and press your fingers on the mat.
  • On an Inhalation, lower the belly , lift your chest, tailbone pointing up and lookup.
  • Exhale, come back into your neutral ‘tabletop’ position.

Beginner Tip :

  • If you’re not used to putting weight through your hands start with some wrist and hand warm up exercises.
  • Rotate your wrists and then shake your hands out.
  • Make fists and then stretch out your fingers – repeat this quickly for a few times .

Benefits :

  • Stretches the front of the torso and neck.
  • Gently massages the spine, increasing mobility.
  • Consistent practice stretches the side part of your upper body.

Follow Up Pose:

  • Cat Pose.

Cat Pose (Marjaryasana):

It is a simple pose but in the event you find it hard to round the top of your upper back.

How to do step by step :

  • Get down on your fours – tabletop position.
  • Relax your head and neck into a neutral position, looking downward.
  • Move first into the Cow Pose by breathing in and relaxing your belly toward the floor.
  • Visualize your breath moving into your lungs and along your back while you lift your chin and chest look up to the ceiling . Hold on for a few seconds.
  • Now gently move into the cat pose by exhaling while you pull your belly in toward your spine.
  • Round your back and allow your head and neck to relax back downward.
  • Inhale by transitioning into Cow Pose.
  • Hold it for a while and exhale.
  • Inhale into the cat pose.
  • Feel the gentle stretch on your spine and side.
  • Exhale by coming into your fours.

Benefits :

  • Improves posture.
  • Stretches your back and torso.
  • Helps in regulating blood circulation.
  • Helps to relieve the stress.
  • Improves digestion.
  • Tones the abdomen.
  • Relaxes the mind.

Follow Up Pose :

  • Child Pose.

Seated Side Stretch : 

It is a soothing yoga pose that stretches the neck, shoulders, back and obliques. This pose helps to relax the mind and relieves the stress and anxiety.

How to do step by step :

  • Start in an easy pose and sit straight with your back erect.
  • Place your hands in front of your chest, tuck your fingers in the opposite hand .
  • Hold it tight.
  • Place your arms closer to your ears .
  • Lean your side body to the left side .
  • Switch the sides after holding the posture for a few seconds.
  • Repeat the same for about 10-15 times.
  • Breathe slowly and deeply, keep the hips grounded and, as you lean your torso to the left,pull your rib cage to the right.

Benefits :

  1. Open the sides of the rib cage.
  2. Stretches the muscles of the following 
    • Neck .
    • Lower back.
    • Middle back.
    • Arms and shoulders.
    • Chest.

Follow Up Pose :

  • Garland Pose ( Malasana ) 

Standing Side Stretch : 

It is the basic standing pose that stretches the spine and obliques and hence promotes better posture.

How to do step by step :

  • Stand tall with feet and legs together , reaching both the arms straight up overhead as you inhale.
  • Bend the body gently to your right side .
  • Exhale.
  • With an Inhalation return back overhead to the center and repeat the same on your left side – Exhale .
  • Feel the gentle stretch on your spine and your side.
  • Complete the set about 10-15 times as per your comfortness.

Benefits :

  • Better Posture.
  • Improved Balance .
  • Opens the upper body.
  • Strengthens your middle and lower core.
  • Improves shoulder mobility and health.
  • Release the back tightness.
  • Stretches the side body .

Cautions / Avoid :

  • Anyone who has an injured shoulder, rotator cuff, pain in lifting arms overhead . Instead you can keep your arms at your sides , or hands on your hips.
  • Anybody who has a lower – body injury that makes weight bearing difficult.
  • Try to avoid standing postures as they contribute to imbalances.
  • If you have a rib injury , avoid this stretch ( side stretch ) .

These are the few yoga workout exercises which will help in getting rid of side fat easily at home without any use of equipment.

If you find my article helpful ,do share it with the needed ones and yoga lovers.

Suggestions appreciated

Feel free to ask if you have any query 

  By homasana.com

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