Fitness and Bodybuilding

9 Exercises To Burn Abdominal Fat In 14 Days

Beginner moves

Butterfly crunch

Beg1

 

Lie on your back and put your feet soles as close to your body as possible, and knees bent out sideways. Put the hands behind head and elbows need to be in line with the ears. The back needs to touch the floor while the stomach muscles are being contracted. Then exhale and curl off your chest few inches of the floor toward the legs. Lower to begin. Repeat this procedure 10 times.

Side to side

Beg2

 

Lay on your back, bend the knees, the soles on the floor, and arms at the sides. Breathe out and contract the abs as you slide the right hand toward the right foot. Maintain the head and neck in line with your lower back pressed to the floor. Get back to the primary position, and then change sides. Repeat 15 times.

Front plank

Beg3

 

Begin on your hands and knees. The back and abdomen muscles need to be contracted and then drop down to your forearms while extending the legs behind you, so that you are actually resting on your feet’s balls. Maintain the back straight, the neck relaxed, and the hips up. Keep the posture for 3 seconds, and then go back to primary position. Repeat it 10 times.

Intermediate moves

Fingers to toes

Inter1

Lay down on your back, the legs straight and extended toward the ceiling, arms down at the sides. Exhale and contract the abdomen muscles while crunching up from the waist and extending the hands toward the toes. Your back needs to be flat on the floor. Do 15 repetitions, 2 times.

Scissors

Inter2

Lay on your back, fingers behind the head. Maintain the abdominal muscles tightened, raise the left knee and touch it to your right elbow. Go back to the primary position, and then raise the right knee and touch it to your left elbow. Do 15 repetitions with alternations of sides with the abs contracted and hands relaxed so that you avoid straining your neck. Do 2 sets.

Reverse crunch with resistance bands

Inter3

Lay on your back with the knees bent, arms down by the sides, holding one band end in each hand, the band being wrapped around the shins tops. Raise the knees toward the chest until the hips are elevated from the floor. Maintain the posture for 3 seconds. Lower to begin. Do 2 sets of 10 repetitions.

Advanced moves

Knee-ups

Adv1

Brace yourself between the backrests of two chairs, the elbows slightly bend, neck relaxed, shoulders down, head and chest lifted. The abdomen muscles need to be tight, and then exhale and slowly put your knees up to your chest without swinging back and forth. If you are not able to maintain your body in this form, raise only one knee at a time. You need to do 3 sets of 15 repetitions.

Leg swings

Adv2

Lay down on your back with the arms sideways, the legs and feet pointed out. Exhale and bring the navel in toward the spine while bending the legs to the left side about 5 inches from the floor. Then, go back to primary position and do the same procedure on the right side. Do 15 repetitions with alternation of sides. Do 3 sets.

Ball leg lift

Adv3

Lay with the face on a ball and roll forward until your hands are on the floor with just the feet’s tops flat on the ball. Maintain your back and right leg straight, and then slowly lift the leg several inches toward the ceiling. Maintain this posture for 3 seconds, and then lower down. Do 10 repetitions and then change legs. For optimal results, add 2 repetitions each week.

Source: The Science Of Eating