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Get Rid of Belly Fat Rolls With This Foolproof Routine, Trainer Says

Kick those rolls to the curb and firm up your midsection.
FACT CHECKED BY Alexa Mellardo

If you're looking to get rid of belly fat rolls, you've come to the right place. Whether it's summertime and you're hitting up the beach or you're trying to slip into a more form-fitting outfit, belly rolls can be a total buzzkill. And although shrinking belly fat is a tough fitness goal, it is achievable when you stick to a healthy diet, get in your cardio, and strength train. So we've put together a belly fat-blasting routine that will kick those rolls to the curb and firm things up in your midsection.

When it comes to choosing just the right exercises, many individuals make the mistake of opting for jogs, crunches, side bends, and sit-ups. This isn't the most efficient routine to follow if you want to get rid of belly fat rolls. When it comes to burning away that excess fat, you should prioritize strength training, as it helps build muscle and elevate your metabolism. Stick to mostly compound movements that are challenging and engage your core.

Looking to drop belly fat? Give the below routine a try! And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Barbell Back Squat

barbell back squat
Tim Liu, C.S.C.S.

To perform the Barbell Back Squat, begin by placing the bar comfortably on your upper back (not your neck). Grab the bar with both of your arms outside shoulder-width, making sure the bar is absolutely secure. Un-rack the bar, take two steps back, and stand tall. Tighten your core, push your hips back, and squat straight down until your hips are parallel to the floor before coming back up. Complete 3 sets of 8 to 10 reps.

Related: The #1 Workout To Lose Your Beer Gut for Good, Trainer Says

Dumbbell Plank Open Row

dumbbell plank open row to shrink a muffin top
Tim Liu, C.S.C.S.

Start your Dumbbell Plank Open Row by getting into a standard pushup position. Holding a wide stance, grip a pair of dumbbells that are resting on the ground. Keeping your core tight and glutes squeezed, row one dumbbell up toward your hip, then rotate the weight up, and extend it straight toward the ceiling. Lower the dumbbell back down in the same pattern, then return to the pushup position before performing another rep on the other side. Complete 3 sets of 6 to 8 reps on each side.

Bulgarian Split Squat

trainer doing bulgarian split squat, demonstrating how to get rid of belly fat rolls
Tim Liu, C.S.C.S.

For this next exercise, position the top of your foot or the ball of your foot up on a bench. Step out about 2 to 3 feet. When you're in the proper position, lower yourself down under control while keeping your back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Complete 3 sets of 10 reps on each leg.

Related: Shrink Your Belly After 50 With This Total-body Workout, Trainer Says

Dumbbell Floor Press

dumbbell floor press to get rid of belly fat rolls
Tim Liu, C.S.C.S.

Grab a pair of dumbbells, and lay down flat on the floor. Press the weights up as if you're performing a bench press. Flex your chest and triceps hard at the top, then lower until your elbows touch the ground before performing another rep. Perform 3 sets of 10 to 12 reps.

Bench Leg Raise

bench leg raise
Tim Liu, C.S.C.S.

This final exercise begins with you lying flat on a bench with your hands firmly gripping the end. Keep your feet together, and lift your legs towards you. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top, then slowly lower under control while maintaining tension in your core. Return to the starting position before performing another rep. Complete 3 sets of 15 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim