9 Exercises to Burn Abdominal Fat In 14 Days!
These exercises are just for you if you want to get rid of excess weight in short period time. So, follow these exercises and prepare for the upcoming summer.
These moves are for beginners:
1.Butterfly crunch exercise
Lie on your back and very close to your body put the soles of your feet together. The knees should be bent out to sides. While the stomach muscles are contracted your hands should be placed behind your head and keep your back flat on the floor. Exhale and curl your chest about a couple of inches off of the floor towards your legs. Repeat the exercise for 10 times.
Lie on your back and put your arms at your sides with your knees bent and feet flat on the floor. As you slide your right hand toward your right foot exhale and contract the abs. While your lower back pressed to the floor your neck and head have to remain aligned. Return in the starting position and then switch sides, repeating the exercise for 15 times.
3.Front plank exercise
Start on your knees and hands and keep your back and abs contracted. Start dropping down to your forearms while extending the legs out behind so that you rest on the balls of your feet. Keep your back straight, hips up, and your neck relaxed. Hold in this position for 3 seconds and return to the starting position. Repeat the exercise 10 times.
Moves for intermediate levels:
4.Fingers to toes exercise
Lie on your back and start extending towards the ceiling. While contracting your abs put your arms down by your sides and start exhaling. at the same time crunch up from your waist and extend the hands towards your toes. Be sure that your back remains flat on the floor. Do 2 sets with 15 reps each.
While keeping the abs tight lie on your back and put your fingers behind your head. Start raising your left knee and touch it to your right elbow. Then touching your left elbow return to the starting position and then raise your right knee. Do 15 reps switching legs in continuous motion, keeping the abdominals engaged and your hands relaxed so that you don’t pull on your neck. Do 2 sets
6.Reserve crunch exercise
Lie on the ground with your back and bend your knees. While your hand is wrapped around the tops of shins put your arms by your sides and hold one end of a band in each hand. Until the hips leave the floor, holding for 3 seconds raise your knees toward your chest. Then lower to the starting position. Do 10 reps in 2 sets.
Exercises for advanced level:
7.Knees up exercise
By taking brace and two sturdy chairs between bracket this exercise focus on rectus abdominus areas. It is important to make sure the elbow is bent and keep down your shoulder, head and chest is lifted and make your neck become relaxed. Exhaling abs and move knees to chest slowly. In faltering, you raise 1 knee at once. Please do and repeat this exercise in three sets for fifteen repetitions.
8.Leg swings exercise
Along with your arms being out to the sides and your legs and feet pointing up, lie on your back. While your legs are lowered to left side about 5 inches from the floor exhale and draw navel in toward your spine. Return in the starting position and then repeat the same moves on the right side. Keep switching the sides for a total of 15 reps in 3 sets.
9.Ball leg lift exercise
Lie with your face down and until your hands are on the floor while the tops of your feet are flat on the ball roll forward . Keep your back as well as your right leg straight and then start lifting your leg couple of inches towards the ceiling, but slowly. Hold like that for 3 seconds and then lower. Do 10 reps and switch legs.