We all have that one stubborn spot that refuses to budge no matter how many planks or crunches we do. For a lot of people it’s the side belly the infamous muffin top and those love handles peeking out over jeans. First things first you can’t spot reduce fat just by doing exercises for that area but you can tighten tone and build muscle in your sides to help carve a slimmer stronger waistline. And that’s where sidekicks come in.
Sidekicks are an underrated simple move that people overlook because they look easy. But when done right sidekicks target the obliques hips and outer thighs working all the muscles that help you cinch in your waist and shape those side curves.
If you’ve never added sidekicks to your routine you’re in for a surprise. They don’t need equipment they don’t need a gym and they can slide into your day whether you’re a workout newbie or already fit. So roll out your mat and get ready to feel that side burn.
Why Sidekicks Work
The sidekick is exactly what it sounds like lifting and kicking your leg out to the side in a controlled motion. The simple kick forces your core to work extra hard to stabilize your hips and torso. Your outer thigh glutes and side abs get fired up every time you lift and extend that leg.
Unlike crunches which only hit your front abs sidekicks really wake up your obliques those muscles that run along your sides like a built-in waist corset. Stronger obliques help hold everything in tighter. Add to that a nice side glute squeeze and you’re not just shaping your core you’re sculpting your whole hip area.
How to Do a Proper Sidekick
It’s easy to rush this move but form matters. Slow and steady is how you get the results and avoid flailing around.
1 Stand tall feet hip-width apart. Brace your core.
2 Shift your weight onto your left leg.
3 Lift your right knee up to hip height then extend your right leg straight out to the side.
4 Keep your toes pointed slightly forward not up.
5 Bring your leg back in with control tap the floor if you need to then repeat.
6 Do 10 to 15 reps on one side switch sides.
Key points
Keep your core tight to stop your torso from tipping over.
Don’t lean too much on the standing leg.
Focus on lifting with your outer hip and side butt not just swinging your leg.
Make Them Harder
Once you get the basic standing sidekick down you can dial up the burn a few ways.
Try sidekicks lying down
Lie on your side legs stacked straight. Lift your top leg to hip height then kick it out at an upward diagonal. Bring it back in with control. This version really isolates your side butt and outer hip.
Add ankle weights or resistance bands
Extra resistance makes your muscles work harder. A loop band just above your knees will make you feel every single rep.
Try sidekicks on all fours
Get into a tabletop position hands under shoulders knees under hips. Keep your knee bent lift it out to the side like a fire hydrant then kick your leg straight out. Bring it back in and repeat.
How Sidekicks Help the Muffin Top
The muffin top area is stubborn because it’s partly fat storage but also weak or tight obliques and hip muscles. Sidekicks don’t melt fat directly but they do strengthen the muscles that shape that whole zone.
When you tone the obliques glutes and hips you give your waistline a firmer look. Strong side glutes also lift and tighten your hip area giving you a more tapered shape above your hips. Combine this with overall cardio and smart eating and you’ll see those love handles shrink over time.
Build a Quick Muffin Top Sidekick Routine
You don’t need a full hour for these. Try this mini burner you can tack on after your normal workout or do alone on busy days.
1 Standing Sidekicks
10 to 15 reps per side
2 sets
2 Lying Sidekicks
15 reps per side
2 sets
3 Fire Hydrant Sidekick
On all fours lift knee to side kick out straight
12 reps per side
2 sets
4 Side Plank Hip Lifts
Hold a side plank on elbow lift and lower hips
10 reps per side
2 sets
Finish with a stretch
Sit tall reach one arm overhead and bend to the side to stretch your obliques. Switch sides.
Tips to Make It Work
Sidekicks are sneaky they look easy but only work if you go slow and control the movement. If you swing fast you lose the muscle burn and invite hip or back strain.
Focus on your breathing. Exhale as you kick out inhale as you bring it back in.
Keep your core tight the whole time. Pretend someone’s about to poke your sides.
Combine them with other core moves for best results. Sidekicks are perfect with planks bicycle crunches or Russian twists for a full side abs hit.
What Else Helps the Muffin Top
You knew this was coming. Sidekicks alone won’t erase love handles if your food is all over the place or you never move otherwise.
Keep your diet balanced plenty of protein and fiber less processed junk. Do some form of cardio each week even a brisk walk counts. And aim for a mix of strength moves for your whole body not just the sides.
When your body burns overall fat you’ll see that stubborn side area lean out faster.
The Bottom Line
If you want a real world move that fires up your sides hips and glutes and helps you feel tighter around the waist give sidekicks a try. They’re simple they work and you can do them pretty much anywhere.
One thing to remember consistency beats everything. Do them a few times a week and pair them with smart eating and full body moves and your muffin top will not stand a chance.
So next time you’re standing in your living room waiting for the coffee to brew pop in a set of sidekicks. Your sides will thank you and your jeans will too. You’ve got this.
