How to get rid of stomach rolls when sitting? 6 Best exercises + 6 Nutrition tips

Heather Campbell
 min read

How to get rid of stomach rolls when sitting? It’s an oft asked question, perhaps more than you think.

How to get rid of stomach rolls when sitting? 6 Best exercises + 6 Nutrition tipsIt can be very frustrating when you are completely fed up with your fat rolls but don’t know how to start working out.

As a general rule, people know how to eliminate stomach rolls that appear when sitting. All you need is some determination, healthy eating with right size portions with fruit and vegetables, plenty of water and the right core exercises such as HIIT, cardio, strength training, and burpees.

Fat rolls are not only annoying and uncomfortable. Having fat rolls can also be dangerous. In fact, obesity and excess belly fat increase the risk of cardiovascular disease and diabetes.

However, with the right exercises and nutrition tips, you’ll get rid of rid of stomach rolls when sitting in no time and feel a lot more confident.

So if you’ve ever looked down and hated those rolls, keep reading.

How to get rid of stomach rolls when sitting? Introduction

This article will give you some of the best exercises to get rid of your fat rolls and share some exciting nutrition tips to define your abs and avoid belly fat.

It’s common knowledge that training alone will not get you there. Healthy food is also part of a healthy body!

6 Best exercises to work out fat rolls

First, we’ll give you some exercises that you can use to fight and get rid of your fat rolls.

These exercises mainly target your abdominal muscles. After all, the more muscle you grow here, the less you will see your fat rolls.

It is essential to perform the exercises regularly and not forget to take a day of rest!

Tip: You will (possibly) need to lower your fat percentage for a flat and tight belly! Here, nutrition plays an important role. So you may want to contact a nutritionist or weight loss coach so you know exactly what you can eat.

Interval training via the HIIT method

Although you can use cardio exercises to get rid of your fat rolls, there are several exercises which work better for achieving your goal. For example, High-Intensity Interval Training (HIIT) is a more efficient alternative to combat belly fat.

These are short interval workouts that allow you to burn a lot of fat. Usually, HIIT workouts last less than half an hour.

Here you always do exercises at a high intensity and alternate with exercises at a low intensity. In addition, you can also take short breaks between high-intensity exercises to rest and let the heart rate drop for a while.

Cardio exercises

In cardio exercises, you do movements at a low to moderate intensity for a more extended period.

This could include cycling, brisk walking, swimming, jogging, and mountain biking. These are the most popular cardio exercises.

Because your heart rate is not very high during cardio exercises, the body starts to bind fat.

It is often thought that fat burning happens when the heart rate is high, but an elevated heart rate is not a requirement to burn fat.

When you are constantly working at a high intensity, the body switches to burning carbohydrates (or sugars) faster. This is because the body needs more energy when the heart rate is high. And it is carbohydrates that are converted into this energy the fastest.

A significant advantage of cardio exercises is that they are accessible to everyone. Anyone can do cardio exercises without much risk.

You can also get started right away just by going for a walk, take a bike ride to work or to the grocery store, etc.

Tip: Cardio exercises are perfect for beginner athletes who want to get rid of their tummy. Because when you are not very used to working out or exercising intensively yet, cardio can work very well for you.

Related post: If you’re looking to get rid of a pregnancy belly, have a look at our other article How to reduce a pregnancy belly: Top tips for a flat tummy

Tip 2: Try to vary the cardio exercises to keep the training more fun. Your body then has to constantly adapt to the new movements and work harder. This also promotes fat burning, which is great for getting rid of your fat rolls.

Strength Training

You can also build muscle mass with the help of strength training. And more muscle mass also means that you will burn more calories, not only during exercise but also after exercise.

The only downside to strength training is that you will likely burn fewer calories than with a HIIT interval workout. There is also a risk of performing the exercises incorrectly, which can cause injury.

Did you know: The ultimate method of burning your fat rolls is a mix of strength training, cardio, and HIIT interval training. This combination is possible by using a kettlebell, for example.


The burpee is an exercise that trains your entire body.

This exercise is a nightmare for most people, but when you want to get rid of those fat rolls on your belly and back, this is the one you need.

You train almost every muscle group in your body with burpees, so the exercise is not one of the easiest.

By repeating the exercise often, you’ll build great fitness levels.

You begin this exercise in a standing position. Then you perform a squat, after which you switch to a push-up position at the lowest point of that squat.

You then naturally perform that push-up, after which you return to a straight position by jumping up. You repeat this several times.


Lunges can also help you burn fat in the abdominal area, thanks to training your largest muscle group in the legs.

You can also perform a lunge exercise with a kettlebell for extra fat burning.

You do the lunges by standing with your feet hip-width apart and then taking a step forward with your right leg.

After this, bend your right knee to a 90-degree angle and then alternate with your other leg.

Squat exercises

The squat is an excellent exercise if you want to get rid of your fat rolls. Although people often think of a squat as an exercise for the glutes, it is also good for the whole body.

In addition to your legs and glutes, it also trains your upper body and abdominal muscles.

The largest muscle group trained with a squat is in the legs, which is why this exercise is good for burning fat.

Tip: If you use a kettlebell during the squat, you can burn even more fat.

Did you know: One advantage of the squat is that you do this exercise regularly in everyday life. For example, when you lift your groceries.

For this squat exercise, stand with your legs hip-width apart, and you must keep your feet straight forward. You also need to keep your back straight and push your hips back.

During the squat, make sure your feet stay well flat on the ground and push the knees outward while lowering.

6 nutrition tips to get rid of fat rolls

Excess fat can have several causes.

Regularly, the cause lies in the food you consume and the beverages you drink. The amount of food and drink you consume also plays a role.

Healthy eating is actually the basis for getting rid of your fat rolls. Sport and exercise alone will not get you there! To combat your love handles successfully, focus on training and a healthy diet.

In addition to an unhealthy diet, other factors can play a role in developing fat rolls, for example, your age or certain hormones.

However, if you eat well and healthily, you will have a stable base to start exercising to get rid of your fat rolls as efficiently as possible.

Consume smaller portions

Often we think we can eat a whole plate full without problems.

But when you completely fill up a plate completely, you unconsciously start eating a little faster.

And because you eat a little faster, you’re less likely to notice when you’re satisfied… Only when you’re done eating do you realize too late that you’ve overeaten.

Tip: If you immediately fill up your plate with less food and leave it at that (i.e., don’t go for seconds), you will see a faster effect from your slimming efforts.

With a smaller portion, you typically eat slower besides less, which is precisely what we want to eliminate fat rolls.

Fruits and vegetables are important

Make it a goal to eat more plant-based foods. Fruits and vegetables are healthy and can be picked right from the garden. It is an excellent healthy guideline to eat several fruits and vegetables every day.

Fruits that grow on a bush, plant, or tree are usually incredibly healthy for you! But in reality, few of us eat enough of them.

The more you base your diet on fruits and vegetables, the easier it will be to lose weight and those rolls of fat. For example, eat more salads, make an occasional smoothie with fresh fruit and vegetables, and always use fresh vegetables for lunch or dinner.

Are you in the mood for a snack? You can do the same with fruits and vegetables! A nice piece of cucumber, an apple, or some small cherry tomatoes can help you lose weight.

Did you know: Vegetables are full of vitamins and minerals that will quickly make you feel fitter and more cheerful.

Drink plenty of water

Water is good for you and it is healthy. It contains no calories, and you can drink as much of it as you like during the day.

In addition, water also makes you feel satiated and full. So it’s great to drink some water before dinner or whenever you’re hungry. This will make you less likely to overeat and make it easier to avoid those fattening snacks.

In other words, fill your stomach with a good glass of water before starting your meal. You will be less hungry and therefore consume fewer calories through eating.

Eating less salt is the message

Eliminating salt is often not an option because salt often enriches a dish’s flavor.

Salt really adds flavor to a dish, but too much salt is not good. Salt stimulates fluid retention, making you look fatter and leaving you feeling bloated.

Tip: Try to buy fewer ready-made meals from the supermarket because they are usually packed with salt.

Start preparing more of your own food and, in that case, try to use less salt to flavor your dishes.

You can easily use other ingredients and spices to make your dishes better tasting. For example, you can use ginger, black pepper, turmeric, cinnamon, paprika, curry, etc., to add some flavor to your dishes in a different way.

Finally, if you use salt in your dishes, avoid the refined salt variety. Opt for coarse sea salt, which is tastier and much healthier.

Eat fresh food as much as possible

Try to eat as little prepackaged food as possible. Food from a packet contains all kinds of preservatives and ingredients that make the product last an incredibly long time.

These ingredients are often not particularly healthy, nor do they help you burn fat. Therefore, it is good to avoid these preservatives as much as possible and prepare your own food.

When you use daily fresh produce, you know exactly what’s in your food. So there can’t be anything in it other than what you put in it yourself.

Fresh produce is also often a lot tastier and healthier. So it’s essential to prepare as much as you can yourself, and then you’ll probably notice the difference in your weight quickly. Especially if you start exercising regularly!

Of course, this is only when you prepare healthy things with daily fresh produce. So you should work with dishes that are not too high in calories.

Ban refined sugars

Of course, it’s not nice to hear, and you’ve secretly known it for a long time.

Sugars will not help you lose those stubborn fat rolls.

All those cookies, nuts, chocolate bars, candies, sugar in coffee or tea, cake, soft drinks, etc., should really just be avoided and even banned.

Sugar is not good for your body (or teeth), making you downright fat. Excessive sugar consumption (which is part of our American society) can also lead to severe illnesses in the long run.

Did you know: Refined sugars make you feel like you could go on snacking forever. They never fill you up completely.

Want a tighter belly and fewer rolls of fat? Try to stay off the sugars, and the pounds will fly off!

How to get rid of stomach rolls when sitting? Conclusion

So it’s out there and we’ve said it.

To get rid of stomach rolls when sitting is nothing more than common sense – don’t overeat, cut out sugar and make sure that you get in some exercise.

Do that and you’ll soon see those rolls melting away!

Related post: If you’re looking for specific abdominal exercises after having an ostomy, check out our other article Abdominal exercises with ostomy: Standing, sitting, and lying

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More