5 Exercises To Slim The Flanks Area

The benefits of exercise can’t be overstated, especially in uncertain times. Exercise is a great mood booster, helps you to lose weight and build muscle, and improves your overall health. It’s also very empowering to see your body change as a result of your efforts. With exercise, you’re the one in control. Even if you don’t have access to a gym, you can target areas like the flanks with a challenging at-home workout that doesn’t require any machines. Here are 5 exercises to slim the flanks area, no equipment needed.

What Are The Flanks, Exactly? 

You might already have some idea, but just to be clear: the flanks are the areas on either side of the body that extends from the hip to the bottom of the ribcage, wrapping from the front to the back. They tend to be one of the most stubborn areas to lose excess fat from, along with the abdomen and thighs, which is why they’re also one of the most common areas for body treatments. You’ve no doubt heard the terms “love handles,” “muffin top,” and other euphemisms—the flanks is what those terms refer to.

Mountain Climbers

We’ll start our flanks workout with Mountain Climbers because they have a cardio component, which makes them a terrific warmup exercise. Mountain Climbers get your heart rate up fast while also firing nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings, and hip abductors. They’re truly a full-body workout, but they’re also very accessible because you can do them anywhere, whatever your level of fitness.

1. Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
2. Pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
3. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee to the chest using the same form.
4. Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion, for 50 repeats, or one minute.

Russian Twists 

This unique abdominal exercise is ideal for a flanks workout because it engages all of your core muscles from front to back. It’s also great because you can make it easier or more difficult by changing the angle of your body (a wider V is more challenging), or by adding weight. Try these holding a small dumbbell or other weighty objects, and you’ll really feel the burn.

1. Sit with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor so your body is in a V shape, with your hands clasped in front of you. Make sure your core is engaged.
2. Lift your feet from the ground, crossing them at the ankles so they’re a few inches off the floor.
3. From this position, twist your torso to the right and touch your clasped hands to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body.
4. Repeat back and forth, twisting from side to side while keeping your legs and torso in a V, for 50 repeats.

Standing Oblique Crunch 

Basic crunches are old news. Designed to target the obliques, the transverse abdominous, and the rectus abdominous, this move is a performance powerhouse. It also helps with stabilization and balance, since this is a standing exercise.

1. Start by standing with your feet shoulder-width apart, back straight, and core engaged.
2. Lift your right arm straight up in the air.
3. Raise your right leg, bent at the knee, as you bend your left arm down toward your knee. You’re aiming to touch your elbow to your knee before returning to starting position.
4. Do 10-20 repeats on each side. For a more intense burn, keep the knee up the entire time and simply crunch with your arm.

Woodchoppers 

Woodchoppers are tricky to get just right, but once you do, you’ll be amazed at how good they are at getting to those little muscles in the hips and flanks that often get overlooked. You can do these holding a small weighted object, a dumbbell, or make it even more challenging, a kettlebell.

1. Stand with your feet hip-width apart, back straight, and core engaged.
2. Start by holding the weight in both hands over your left shoulder.
3. In a sweeping motion, bring your hands down diagonally toward your right hip, as if you were chopping wood. Allow your feet and knees to pivot with the twist, but make sure your core is doing most of the work here to keep you stabilized.
4. Raise the weight back up to your left shoulder and repeat 20 times, then switch to your right side.

Plank And Side Plank

Many people find this to be one of the most challenging exercises, but planks are truly the best for core strength. Plus, if you do them regularly, they won’t seem that difficult after a while.

1. Get into a plank position, similar to how you would begin a set of push-ups. You can either have both hands on the floor or rest on your elbows using your forearms for support.
2. Keeping your core muscles engaged, hold for one minute, rest for 20 seconds, and repeat.
3. With the side plank, you’ll balance on one forearm and shoulder with your feet stacked to keep your body in line. The position sounds simple, but your flanks will be burning within seconds!
4. Switch sides, holding on each side for 15-30 seconds at a time with 20 second rests between repeats.

Aesthetic Treatments That Target The Flanks 

Staying fit while you’re stuck at home is a major challenge, and you might find that even with exercise, the stress and inactivity of recent months have left you with a few extra inches you didn’t have before. Venus Bliss™ fat treatments are ideal for targeting stubborn areas of fat in areas like the flanks, abdomen, and inner thighs. These areas are especially prone to accumulating fatty tissue due to stress. With or without exercise, they can melt away excess fat around the waistline for that slim, smooth physique you’re after. The treatments are comfortable, effective, and quick, with no downtime—they’re delivered in 15-30 minute sessions, less time than it takes to do a regular workout! They’re also far less costly than surgical options, like liposuction or tummy tucks.

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