What exercises get rid of belly rolls?

Can't get rid of that dreadful muffin top? Or are you only interested in losing some of the extra fat? A change in diet coupled with the right exercises can boost your health and self-confidence. Ideally, adults should exercise for at least 30 minutes daily and gradually increase the intensity and duration. It's important to know the right exercises to help you eliminate undesired fat.

Cardio exercises include but are not limited to swimming, running, elliptical and cycling. If you're just starting to implement an exercise routine, try walking or jogging for 20 minutes three to four times a week. Your body tends to adjust to an exercise routine and begins to burn fewer calories as a result. To counteract this, try changing up your workout routine. For instance, use the elliptical machine and run on weekdays for 20 to 30 minutes, then swim on the weekends for at least 20 minutes a day.

Abdominal exercises help strengthen and tone your core muscles, enabling you to expend more calories after you workout. Start with the bicycle crunch. Get into the standard crunch position with your hands behind your head and your legs raised and bent at 90 degrees. Bring your right knee to your left elbow, return to the starting position and then bring your left knee to your right elbow, using slow, controlled movements. Perform a side plank, lying on your side propped up by your elbow and forearm. Hold this position while contracting your abs for 30 seconds on each side.

Interval training requires an incorporation of intense bursts of work with a few minutes of recovery or low-intensity follow-ups. After warming up, sprint for one to two minutes at a high intensity and then slow to a jog for three to four minutes. Repeat this cycle several times -- as much as you are able to do -- and cool down with an easy jog for about five minutes. This method is known as high-intensity interval training. It is effective because your body isn't able to bring enough oxygen during the high-intensity bursts, so to make up for it, you consume more oxygen and burn off the fat post-workout.

To be successful in removing stubborn fat, your diet plays a huge role. To get a relative idea of measurement, a pound of fat contains roughly 3,500 calories. So by ingesting 500 fewer calories a day, burning an extra 500 calories a day -- or by doing a combination of both -- you can burn a pound off in a week. Always consult your doctor before starting any new exercises regimen.

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.

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

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.

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

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.6254a4d1642c605c54bf1cab17d50f1e

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.