9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS

 

Get a flat stomach with these nine exercises.

1. The Butterfly Crunch Exercise

Great for: rectus abdominus (i.e. “six-pack”)

  • First, you should lie on your back.
  • Put the soles of your feet together and also close to your body.
  • Make sure you bend your knees out to the side.
  • Then you place your hands at the back of your head with your elbows parallel to your ears.
  • Ensure that your stomach muscles are contracted as your back is flat on the floor.
  • Exhale as you raise your chest off the floor a couple of inches and towards your legs.
  • Go back down again and repeat the exercise, do it about 10 times.

2. Try The Side to Side Exercise

Great for: obliques (i.e. sides)

  • Get in your back, then ensure that your feet is flat on the floor and your knees are bent.
  • Make sure your arms are by your side.
  • Try to exhale and have your abs contracted, while your right hand moves to your right foot.
  • Press your lower back firmly on the floor and ensure that your neck and head are aligned.
  • Switch sides and then repeat the exercise for about 15 times.

3. Try Out The Front Plank Exercise

Great for: transverse abdominals

  • Get on your hands and knees first of all.
  • Contract your ab muscles as well as your back.
  • Get down on your forearms and extend your legs behind you in the process such that you have your weight on the balls of your feet.
  • Make sure your neck is relaxed, your hips are up and your back is straight.
  • Keep this posture steady for about 3 seconds, then relax.
  • Try this exercise 10 more times.

4. Your Fingers to Toes Exercise

Great for: rectus abdominus

  • Extend your legs straight up towards the ceiling while your back is flat on the floor.
  • Crunch up from your waist and as you do contract your abs as you exhale.
  • Try to extend your hands towards your toes as your back is still flat on the floor.
  • Try this exercise about 15 times.

5. The Scissors Exercise

Great for: obliques

  • With your back on the floor put your fingers to the back of your head.
  • Raise your left knees and bring it towards your touching distance of your right elbow, while tightening your abs.
  • Get back to the starting position and switch by raising your right knee to touch your left elbow.
  • You should alternate and repeat for about 15 times.

6. Reverse Crunch with Resistance Bands Exercise

Great for: transverse abdominals

  • Bend your knees as you lie on your back with arms by your side.
  • Hold an end of the band in both your hands.
  • Wrap the bands round your shins.
  • Then try raising your knees to your chest as your hips are raised from the floor.
  • Keep this posture for about 3 seconds, then lower your knees and repeat the exercise for about 10 times.

7. The Knee-Ups Exercise

Great for: rectus abdominus

  • Get two sturdy seats and brace yourself between their backrests.
  • Ensure that you keep your head and chest lifted, your neck relaxed, shoulders down and elbows slightly bent.
  • Exhale while bringing your knees towards your chest and keeping your abs tightened.
  • Ensure that you do not swing back and forth while bringing your knees towards your chest.
  • You can try three sets of 15 repeat exercises.

8. The Leg Swings Exercise

Great for: obliques

  • Point your legs and feet upwards while lying on your back and with your arms to your side.
  • Lower your legs and in the process exhale while you draw your belly button in towards your spine.
  • Lower your legs in the process and to your left side to about 5 inches from the ground.
  • Switch to your right side and repeat the exercise.
  • Repeat for about 15 times.

9. Try The Ball Leg Lift Exercise

Great for: transverse abdominals

  • Get the ball in an open place and lie face-down on it, roll forward till you get your hands on the floor.
  • Make sure the top of your feet are flat out on your ball.
  • Try keeping your right leg and back straight.
  • Then gently lift your leg towards the ceiling for a couple of inches.
  • Keep this posture for about 3 seconds and then relax.
  • Repeat the exercise 10 times then switch your legs.

Source:www.naturalhealthcareforyou.com

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