We all know that stubborn side fat — the infamous “love handles.” They’re the first to show up when we relax on our routine and the last to leave when we’re trying to slim down. You can do crunches till you’re blue in the face, but those muffin tops? They need more than just ab workouts. That’s where lateral running comes in.
Most people stick to forward and backward moves like jogging, cycling, treadmill sprints. Good stuff, but your body (and your fat) loves to get comfy. When you throw in sideways moves like lateral running, you hit muscles you don’t normally work and fire up your core in a whole new way.
Lateral running doesn’t just torch calories — it hits your obliques, hips, and inner and outer thighs. These are all the areas that tighten up the sides of your midsection and help shrink those love handles.
Below is everything you need to know: what lateral running is, why it works, how to do it safely, and how to plug it into your week to actually see results. Let’s get that side fat moving out for good.
Why Lateral Running Beats Crunches for Love Handles
Spot-reducing fat with crunches? Not happening. Fat loss happens when you burn more calories than you eat. But you can do exercises that wake up stubborn spots, build muscle around them, and torch extra calories. That’s where lateral running shines.
When you run sideways:
- Your core works double time to keep you balanced
- Your hips and glutes get extra engagement
- Your obliques fire up with every push-off
- You move differently than your body is used to, so you burn more energy
The result is stronger, tighter side muscles and more calories burned overall — a perfect combo for shrinking love handles.
How to Do Lateral Running: The Basics
Lateral running is exactly what it sounds like — moving sideways instead of forward. But there’s a right way to do it so you don’t end up twisting your knees or tripping over your own feet.
Step 1: Get in Ready Position
- Stand with feet hip-width apart
- Knees slightly bent
- Core tight, chest up
- Hands up like a boxer or ready to pump for balance
Step 2: Start the Lateral Shuffle
- Push off with your trailing foot
- Step to the side with your lead foot
- Quickly bring the trailing foot to meet it but don’t cross your feet
- Stay low, don’t bounce straight up and down
Step 3: Keep Moving
- Shuffle for about 5–10 meters (or 15–30 feet)
- Plant your lead foot, switch directions
- Shuffle back the other way
Key Form Tips
- Stay low — slight squat position keeps your glutes and thighs engaged
- Keep your core tight — feel your abs working to stabilize you
- Don’t cross your feet — crossing is an easy way to trip
- Pump your arms — helps you move quicker and keeps your heart rate up
- Land softly — bend your knees to absorb the impact
How Long Should You Do It?
Like any good cardio move, it’s all about intervals.
A good starting plan:
- 30 seconds of lateral running to the right and left
- 30 seconds rest
- Repeat for 6–10 rounds
As you get better, push it to 45–60 seconds on, 15–30 seconds rest. Total time? Just 10–20 minutes can light you up.
Where Can You Do Lateral Running?
Anywhere you’ve got some open space:
- Gym floor
- Hallway at home
- Driveway or backyard
- Local track (use the sidelines)
No equipment needed — just you and a good pair of shoes.
How to Add It to Your Routine
Lateral running works great on its own or mixed into other circuits.
Quick Fat-Burning Finisher
- Do your regular workout — weights or cardio — then add 5–10 minutes of lateral running at the end to finish strong.
Part of a HIIT Circuit
Mix lateral running with other core moves for a total love handle attack:
- Lateral Running — 30 sec
- Mountain Climbers — 30 sec
- Rest — 30 sec
- Repeat 6–8 times
Want to Burn Even More? Level It Up
When basic lateral running feels easy, add intensity:
- Hold a light medicine ball, hug it to your chest as you shuffle
- Add a squat at the turnaround, when you switch directions, drop into a quick squat
- Try resistance bands, loop a band around your ankles or thighs for extra burn
Don’t Forget the Other Half: What You Eat
All the lateral shuffles in the world won’t do much if your diet is a mess. Remember to:
- Eat lean protein to build muscle — chicken, fish, tofu, eggs
- Load up on veggies and whole grains
- Cut down liquid calories — sodas and sugary coffees add up fast
- Drink plenty of water — helps control cravings and keeps your body burning fat
Stay Consistent — Here’s a Weekly Example
- Day 1: Upper body workout plus 10 mins lateral running
- Day 2: Lower body workout plus core
- Day 3: Rest or easy walk
- Day 4: HIIT workout with lateral running intervals
- Day 5: Full-body strength plus lateral running finisher
- Day 6: Cardio of your choice — run, bike, swim
- Day 7: Rest or light stretch
Common Mistakes to Watch Out For
- Standing too tall — stay low, that’s how you engage the right muscles
- Crossing your feet — easy way to trip and twist an ankle
- Letting your core relax — keep your abs tight
- Going too fast too soon — start slow, get the form right, then speed up
The Bottom Line
You can’t pick where fat leaves first, but you can train smarter so your body burns more overall — and your sides look tighter as the fat comes off. Lateral running is simple, free, and more effective than endless side crunches that won’t do much on their own.
Next time you think cardio is boring, turn sideways and shuffle it out. Your love handles won’t know what hit them but you’ll feel it every time you zip up those jeans.
So grab your shoes, find a little space, and get moving sideways. Your abs and hips will thank you later!
