Exercises to lose fat

How to Get Rid of Tummy Rolls

Max. D Gray
By Max. D Gray. Updated: August 31, 2020
How to Get Rid of Tummy Rolls

Lose those love handles now! The waist area is where fat deposits are most often stored in all sexes, which makes our figure look much thicker and unsightly. In order to eliminate these accumulations of fat, we must tweak our daily habits a little bit. Adding an exercise routine to our day and following healthy eating guidelines will help shape your body, reduce love handles and get a much more slender silhouette.

In this OneHowTo article we will tell you how to get rid of tummy rolls so you start to take care of your body right from today and thus be able to feel more confident and show it off at the beach.

You may also be interested in: How Much Exercise Is Needed To Burn Fat

Steps to follow:


To get rid of tummy rolls and flabby skin, it is important to start an exercise routine to burn calories. Note that these so-called love handles are nothing more than accumulations of saturated fat that has been stored in the body due to excess calories. In order to trim your silhouette, then, you should do general fat-burning exercises, not only localized exercises to work the waist.

With a cardio workout we can turn our fat reserves into energy and thus make them disappear. You should incorporate in your routine training exercises that consume calories such as:

  • Running
  • Bicycling
  • Jogging
  • Aerobics, zumba, step, etc.

The aim is to activate your body, burn calories and make you work out hard. For effective fat burning it is essential that at you do at least 30 minutes of this type of exercise. Ideally, cardiovascular training should last 45 or 60 minutes so that the result is much more visible. You should exercise at least 3 times a week, although four to five times would be better for even clearer results.

How to Get Rid of Tummy Rolls - Step 1

However, if you want to get rid of tummy rolls, fat-burning exercises are not enough. You should also incorporate localized exercises working directly in this area. Going to the gym and running for 45 minutes will not serve to reduce the fat around your waist specifically. Therefore, you need to complement your training with particular exercises that will work the muscles in the area and turn that fat into muscle mass.

There are many exercises to trim your waist. One of the best is side crunches as they work the oblique muscles, eliminating fat accumulations. You should also consider:

Bicycle crunches

Lie on a mat and raise your knees close to the chest; place your hands behind your neck. Now, raise the torso and start moving your legs slowly like you're pedaling. Try to bring the left elbow to your right knee and vice versa; this will strengthen the obliques and gradually reduce the fat stored in this zone. Do 3 sets of 15 repetitions to finally notice improvement.

Vertical Scissors

Lie on your side with your legs on top of each other. Place your head on your palm while flexing the arm. Raise the leg on top up as far as you can and then bring it slowly back down without touching the ground. Raise again; do 15 repetitions.

Rest and begin a new series of 15 until you've done 3 sets of 15 repetitions with each leg. If you want better results, you can put a tape between the legs making it harder for you to do the exercise and thus ensure that your body has to work to the fullest.

How to Get Rid of Tummy Rolls - Step 2

Another exercise that can help you reduce your waist fat is spinning a hula hoop. This toy is used by making circular motions with the waist to prevent the hoop falling to the ground. Although this game is usually played by children, it's perfect to work the muscles in this area, slimming down your silhouette.

To exercise your waist and get rid of tummy rolls and flabby skin it is important that you include 10 minutes of hula hoop in your workouts, gradually increasing that time to get visible results. Plus, you'll have a great time!

How to Get Rid of Tummy Rolls - Step 3

If you want to work out at home, you do not need anything more than a broomstick to sculpt your body. The next exercise we propose you is very easy to do and it can be done in any home space:

  • Place the broomstick horizontally behind your neck.
  • Open your legs slightly.
  • Take the stick with both hands ensuring that the arms make an angle of 90 degrees.
  • In this position, turn the waist to one side, as much as you can, and then to the other side.

Repeat this movement 30 times, rest and start a new series. Ideally, do 3 sets of 30 repetitions for the main body exercise. You'll soon be seeing the results.

How to Get Rid of Tummy Rolls - Step 4
Image: med-health.net

Now we will explain another simple exercise for your waist that you can also do in your own home. Stand with the legs slightly apart and place your hands behind your head. In this position, you will go down to one side and then to the other as if you wanted to nudge your hips, left and right. You should repeat this exercise 30 times and do it for 3 series.

Another variant of this exercise is to perform the same movement but instead of having your hands behind your head, hold barbells or dumbbells in each hand. Since you'll be using much more strength, the results will be visible sooner.

How to Get Rid of Tummy Rolls - Step 5
Image: abworkout4women.com

Another way to exercise your oblique muscles is through pelvic rotations, an exercise that is easy to do at home. You will have to lie on a mat on the floor and keep your spine on the floor at all times; it should never raise up.

Lie face up and put your arms in cross, holding your hands behind the neck, as in the picture. Bend your legs and rotate the pelvis to the side without taking the back off the floor, and then do the same to the other side. Again, it's best to do 3 series of 15 repetitions on each side.

How to Get Rid of Tummy Rolls - Step 6
Image: fionacompston.wordpress.com

In addition to the exercises that we've shared, it is imperative that you get rid of your waist rolls by monitoring your diet. Fat is accumulated in this area from excess calories you've taken in through a poor diet. Reviewing your eating habits is essential; working out is not enough to slim your waist. To start eating right, you must simply follow these guidelines and be ready to be transformed:

Rich in fruits and vegetables

You should eat 5 pieces of fruit or vegetables daily because they are very nutritious and healthy foods. They provide very few calories and therefore are perfect to help us lose weight. Moreover, among these there are some negative calorie foods - they burn more calories in their digestion that they contribute.

Low fat foods

Obviously, you're not going to eat only fruits and vegetables; our bodies need protein, good fats and carbohydrates to function properly. In order to have a balanced diet, it should include ingredients that are nutritious and low in saturated fats and nutritious; avoid greasy options like fried, sauces, sausages, sweets, pastries, etc.

Eat 5 times a day

Both to activate your metabolism and to avoid binge eating, divide your daily diet into 5 meals. This is one of the basic tips to lose weight and eat healthily. Don't wait more than 4 hours between meals, and have dinner at least 2 hours before bedtime to allow time for your metabolism to digest the food.

Drink 2 litres of water a day

It is essential to keep the body cleansed, hydrated and in good condition. In addition, drinking lots of water will help to reduce fluid retention and thus help you lose weight and reduce cellulite in your body.

In this OneHowTo article we give you some key tips on how to organize a healthy diet. This is how to get rid of tummy rolls and flabby skin - if you have any tips, do tell us in the comments section.

How to Get Rid of Tummy Rolls - Step 7

If you want to read similar articles to How to Get Rid of Tummy Rolls, we recommend you visit our Fitness category.

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How to Get Rid of Tummy Rolls