5 Effective Exercise on How to get rid of Side Boob Fat

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5 Effective Exercise on How to get rid of Side Boob Fat

Side boob fat, medically known as lateral thoracic fat, is excess fat tissue that accumulates along the side of the rib cage right under the armpit area. It tends to be more noticeable in women due to hormonal differences. If you’re wondering how to get rid of side boob fat, there are some effective exercises you can incorporate into your routine to help tone and tighten the chest and sides.

How to get rid of Side Boob Fat

Getting rid of side boob fat starts with understanding what causes it in the first place. Hormonal changes during puberty, pregnancy, and menopause can trigger fat storage in the breast and side chest area. Genetics also play a role, as some women are simply prone to carrying more fat in this region. Lack of exercise allowing fat to accumulate over time is another culprit. The good news is you can take action to lose side boob fat with targeted exercise.

Here are 5 effective exercises to help get rid of side boob fat:

1. Modified Push Ups

Push ups work the chest muscles while also engaging the core and arms. To target the sides more, use a modified push up form.

  • Get into a high plank position with hands directly under shoulders, legs extended behind you.
  • Keeping the core engaged, shift your weight onto one hand and rotate body so you are doing a push up at an angle, feeling the effort along one side of chest and ribcage.
  • Do 10-12 reps per side, 2-3 sets.

Rotating the standard push up in this way forces the chest muscles on one side to work harder to lift and stabilize that side of the body. This isolates and tones the muscle along the side ribcage which can help eliminate side boob fat.

2. Side Planks

One of the most direct ways to target side fat is by doing side planks. This exercise strengthens and sculpts the obliques and lateral chest muscles.

  • Start in a side plank position, balancing on one forearm on the floor, feet stacked on top of each other for stability.
  • Engage core by drawing navel towards spine, contract glutes and keep body in straight line.
  • Hold for 30-60 seconds, lower and repeat 2-3 times per side before switching.

Performing side planks a few times per week will tone and tighten the muscles responsible for troubling side boob fat accumulation. Strengthening the obliques can give the sides a more contoured, sculpted look.

3. Reverse Fly

The reverse fly exercise works the rear deltoids, rhomboids and upper back while also engaging the lateral chest muscles. This makes it an effective move for how to get rid of side boob fat.

  • Holding light dumbbells, hinge forward at hips so back is nearly parallel to floor, head neutral.
  • Initiate movement from shoulders blades, contracting them as you raise arms out to sides.
  • Slowly reverse back to start position, squeezing shoulder blades at bottom.
  • Complete 2-3 sets of 12-15 reps.

Focus on keeping tension concentrated in the shoulder blades and chest rather than lifting arms with momentum from the elbows. This keeps time under tension higher along the sides of the torso, resulting in enhanced chest and side shaping.

4. Spiderman Climbs

This challenging bodyweight exercise works the core intensely while also blasting the chest and sides. The horizontal climbing motion is excellent for burning fat.

  • Start in a high plank position with core engaged.
  • Keeping abs braced, lift one foot and bring knee towards same side elbow at a diagonal.
  • Return to plank position and alternate to other side.
  • Do 10-15 reps per side for 2-3 sets.

The twisting crawling movement requires significant engagement along the side of the ribs and chest to stabilize the body. Over time, regularly performing spiderman climbs will help slim and tone bulging side boob fat.

5. Rowing

Rowing works major muscle groups like lats, traps, rear delts and also engages the lateral chest muscles. This makes rowing motions beneficial for getting rid of excess side fat.

  • Holding dumbbells or resistance band, hinge forward at hips with engaged core.
  • Initiate row by drawing shoulders back, squeezing shoulder blades together.
  • Slowly straighten arms back to start position.
  • Complete 3 sets of 10-12 reps.

Focus on controlled form contracting the back muscles rather than momentum from rocking the weight upwards with poor posture. This keeps tension centered along the upper back and sides of the ribcage for maximum side toning benefits.


There you have it – 5 effective exercises to include in your workouts if you’re looking to get rid of troublesome side boob fat. The key is incorporating moves that target the lateral chest muscles as well as shoulders, upper back, core and hips. Exercises like modified push ups, side planks, reverse fly, spiderman climbs, and rowing motions all help tone and tighten the sides. Just be sure to also follow a healthy reduced-calorie diet and get plenty of cardiovascular activity to maximize fat burning. With consistency using these tips for how to get rid of side boob fat, you’ll start seeing a more contoured, toned silhouette in just a few weeks!


Here are some frequently asked questions about how to get rid of side boob fat:

How often should I do these exercises to lose side boob fat?

Aim to do side-toning exercises targeting the chest, shoulders, back and core about 3-4 times per week for best results. Allow a day of rest between strength sessions.

What other exercises burn side fat?

Some other great options include lateral raises, mountain climbers, Russian twists and various yoga poses like triangle pose and side angle pose. Mix up your routine with a variety.

Do I need any equipment for these side boob exercises?

The workouts mentioned mainly require just your bodyweight. For the reverse fly and rowing, you could use light dumbbells or resistance bands if available. But no machinery is mandatory.

How long before I see changes in my side boob fat?

Consistency is key with any fat loss goal. Give your routine at least 4-6 weeks to notice initial body composition differences. Taking monthly progress photos can help track subtle changes. Significant slimming and toning along the sides might take 3-4 months.

Should I also change my diet to lose side fat faster?

Yes, coupling a targeted exercise regime with dietary changes will speed up results. Reduce overall body fat by creating a daily calorie deficit through nutritious whole foods. Also stay hydrated and get enough protein to support muscle growth.


If your fitness goal is learning how to get rid of side boob fat for a more toned figure, use these 5 sideways-slimming exercises as the foundation for your training plan. Over time, routinely performing modified push ups, side planks, reverse fly, spiderman climbs and rowing motions will sculpt and tighten your ribcage and sides. Combined with cardiovascular training and a healthy diet, you’ll lose that unwanted lateral chest fat. Just stay consistent in your regime and be patient for long lasting results!


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