A home gym wouldn’t be complete without a set of weight plates. These flat, heavy accessories are perfect for attaching to barbells to help you gain strength and muscle mass. They are also great for burning belly fat and toning your stomach. The advantage of using weight plates is that you can start with a weight that feels comfortable and gradually increase it at your own pace. So, here are 10 top weight plate exercises approved by trainers to help you achieve a slimmer stomach.
It’s essential to understand that the concept of “spot reduction” is a misconception; you cannot specifically target and reduce fat in your belly alone. Instead, fat loss occurs throughout your entire body, which ultimately aids in slimming down your stomach. Furthermore, an effective workout routine should include both cardio and resistance training. Just doing abdominal exercises by themselves is unlikely to bring success for most people.
Incorporating weight plate exercises into your workout routine can be highly advantageous. According to Amanda Capritto, CPT from PTPioneer, “If you aim to have visible abs, certain weight plate exercises can help you develop your abdominal muscles. This can result in a slimmer midsection if your body fat percentage is sufficiently low (or if you don’t store much body fat in your midsection due to genetics). Well-designed weight plate exercises can enhance core stability and strengthen all spinal movement patterns, including flexion, extension, lateral flexion, and rotation.”
If you’re ready to get started, let’s dive into the best weight plate exercises for a slimmer stomach.
Plate Goblet Squats (3 sets, 12 reps)
Grab your weight plates and get ready for plate goblet squats.
Begin standing tall, holding a weight plate in both hands at chest height. Place your feet just outside shoulder-width. “Bend at your knees as you lower your butt to the floor, continuing until your thighs are below parallel to the ground,” instructs Domenic Angelino, CPT with International Personal Trainer Academy (IPTA). “Then, press through your feet to straighten your legs and stand upright again, returning to the starting position.”
Plate Overhead Squats (3 sets, 10 reps)
Begin standing tall, holding a weight plate with both hands overhead. Your arms should be completely extended. “With your feet slightly wider than shoulder-width apart, bend at your knees as you lower your butt to the floor, continuing until your thighs are below parallel to the ground,” explains Angelino. “Then, press through your feet to straighten your legs and stand upright again, returning to the starting position.”
Plate Farmer’s Walk (3 sets, 45 seconds)
Stand tall with your arms at your sides, holding a weight plate in each hand. “While tightly gripping the [plates], quickly walk in a straight line. Maintain an upright torso, forward-facing head, and stable posture as you do so. Continue until the time elapses,” instructs Angelino.
Plate Side Lunges (3 sets, 10 reps)
Stand tall, holding a weight plate in both hands at chest height. Place your feet shoulder-distance apart. Take a step out to the side with one leg, bend that knee, and lunge to the side.
“As you do this, keep the foot you didn’t move in contact with the ground in its starting position, allowing only your heel to rise as you lower your body downward,” instructs Angelino. “Continue until the thigh of your outstretched leg is parallel to the ground. Press through the foot of your outstretched leg as you straighten it and bring it back toward its starting position underneath your torso. Switch sides and repeat.”
Romanian Deadlift With Plate (3 sets, 12 reps)
Stand tall with a weight plate held in both hands at chest height. Plant your feet shoulder-distance apart, press your hips back, bend your knees slightly, and bring your torso forward. Keep your back straight as you lower your torso to become parallel to the floor. Then, rise back up to standing.
“This exercise can be modified to become more difficult by performing it on a single leg,” explains Angelino. “Doing so will further engage core muscles, which can help build ab muscle size. However, the single-leg version is difficult and will not be accessible for many exercisers.”
Plank Pull-Throughs (5 to 10 reps per side)
Position the weight plate on the ground. Assume a high plank with your hands on the ground and your body forming a straight line. Maintain a neutral spine, making sure not to arch your back. “Use your right hand to pull the weight plate from the starting position (center) to your right side,” Capritto instructs. “Use your left hand to pull the plate from right to left.” Continue to alternate sides as you complete five to 10 reps per side.
Weighted Plank (2 to 3 sets, 10 to 60-second holda
Lie down flat on your stomach on a yoga mat. “Have a friend place a weight plate onto the middle of your back,” Capritto instructs. “If you’re alone, try to slide the weight plate onto your back. Assume the plank position by propping yourself up on your forearms and toes. Keep your spine neutral: Don’t arch or hunch it.”
Weighted Sit-ups—Chest Hold (2 to 3 sets, 10 to 12 reps)
Sit on a workout mat with bent knees and your feet on the floor. Hold a weight plate with both hands iver your chest. “Lower your torso to the ground until your back is flat on the ground,” Capritto instructs. “Use your ab muscles to sit upright, keeping the weight plate close to your chest. Use a weight or bench to keep your feet in place if needed.”
Weighted Glute Bridge (2 to 4 sets, 30 to 60-second holds)
Lie flat on your back on a workout mat, planting your feet on the floor. Hold a weight plate by your hips. “Squeeze your glutes to press your hips upward, lifting your bottom from the ground,” says Capritto. “Hold the position for 30 to 60 seconds. Carefully lower your hips back to the ground.”
Weight Plate Russian Twists (2 to 3 sets, 10 to 12 reps)
Sit on a workout mat with both knees bent and your feet flat on the ground. Lean back just a bit. Feel free to lift your feet off the floor for a more advanced exercise. “Hold the weight in both hands, centered in front of your torso,” Capritto adds. “Twist your torso to the right and touch the plate lightly to the ground beside you. Return to center. Twist your torso to the left and touch the plate lightly to the ground beside you.”
Frequently Asked Questions About the Best Weight Plate Exercises for a Slimmer Stomach
What are weight plate exercises?
Weight plate exercises are strength training exercises that involve using weight plates, usually made of metal, as resistance to build muscle and improve overall fitness. These exercises can target various muscle groups in the body, including the core muscles in the stomach area.
Why are weight plate exercises effective for slimming the stomach?
Weight plate exercises are effective for slimming the stomach because they engage multiple muscle groups at once, including the core muscles. By incorporating weight plates into your workout routine, you can increase the intensity of your exercises, burn more calories, and build lean muscle mass, leading to a slimmer and more toned stomach.
How often should I do weight plate exercises to see results in my stomach?
For optimal results in slimming your stomach with weight plate exercises, aim to incorporate these exercises into your fitness routine at least 2-3 times per week. Consistency is key, so make sure to pair your workouts with a balanced diet and sufficient rest for the best results.
Can weight plate exercises help with losing belly fat?
While weight plate exercises can help strengthen and tone the muscles in your stomach area, spot reduction of fat is not possible. To lose belly fat and slim your stomach, it’s essential to combine weight plate exercises with cardiovascular exercise, a healthy diet, and overall calorie deficit to promote fat loss throughout your body.
What are the best weight plate exercises for a slimmer stomach?
Here are the top 10 weight plate exercises that can help you achieve a slimmer stomach:
1. Plate Twist
The plate twist targets the obliques and helps to trim the waistline.
2. Plate Russian Twist
This exercise engages the core muscles and helps in achieving a defined midsection.
3. Plate Crunches
Plate crunches are effective in strengthening the abdominal muscles.
4. Plate Overhead Sit-Ups
This exercise targets the upper abs and helps in toning the stomach area.
5. Plate Side Bends
Plate side bends work the obliques and contribute to a slimmer waist.
6. Plate Plank Rows
By combining a plank position with rowing motion, this exercise engages the core and stabilizing muscles.
7. Plate Woodchoppers
Woodchoppers are dynamic exercises that work the entire core, including the obliques.
8. Plate Squat to Press
This compound movement targets the core, legs, and shoulders, providing a full-body workout.
9. Plate Overhead Lunges
Overhead lunges with a weight plate engage the core for stability while working the lower body muscles.
10. Plate Deadlifts
Plate deadlifts target the posterior chain and core, aiding in overall strength and stability.
