9 Exercises To Burn Abdominal Fat In 14 Days

Beginner Moves

1

 

Butterfly Crunch

2

Targets: rectus abdominus (“six-pack”)

Lie down on the back and put the soles of your feet very close to your body and with your knees bent out to sides. Put the hands behind your head, elbows in line with the ears. Keep your back flat on the floor and with the contracted stomach muscles, exhale and curl your chest up several inches off the floor toward your legs. Lower to start. Repeat 10 times.

Side to side

3

Targets: obliques (sides)

Lie on the back and bend the knees and feet flat on the floor, and the arms at your sides. Exhale and contract the abs while you slide the right hand toward the right foot. Keep the head and the neck aligned with your lower back pressed to the floor. Go back to the starting position, and then change sides. Repeat this 15 times.

Front Plank

Targets: transverse abdominals

Start laying on your hands and knees. Keep your back and your abs contracted and drop down to your forearms as you extendthe legs out behind you like you are resting on the balls of your feet. Keep the back straight, the hips up, and the neck relaxed. Stay in the position for 3 seconds, and then go back to the start. Repeat this 10 times.

Intermediate Moves

4

Fingers to Toes

5

Targets: rectus abdominus

Lie on the back with your legs straight and extended toward the ceiling, and the arms placed down by your sides. Breathe out and contract the abs as you crunch up from the waist and extend the hands toward your toes. Keep your back flat on the floor. Do two sets of 15 repetitions.

Scissors

6

Targets: obliques

Lie on your back and rest the fingers behind your head. Keeping the abdominals tight, raise your left knee and touch it to the right elbow. Go back to start, then raise the right knee and touch it to your left elbow. Alternate for 15 repetitions with a gentle, continuous motion, and keep your abs engaged and your hands relaxed so that you don`t pull on your neck. You need to do two sets.

Reverse Crunch with Resistance Bands

Targets: transverse abdominals

Lie on the back and bent your knees, place the arms down by your sides, holding one end of a band in each hand, with the band wrapped around the tops of the shins. Raise the knees toward your chest until your hips leave the floor. Hold like this for 3 seconds; lower to start. Repeat this for 2 sets of 10 repetitions.

Advanced Moves

7

Knee-Ups

8

Targets: rectus abdominus

Support yourself on the backrests of 2 sturdy chairs, keeping your elbows slightly bent, your shoulders should be down, the neck relaxed, and your head and chest lifted. Keep tight your abs, breathe out and slowly bring the knees to your chest without swinging back and forth. If you cannot keep the body like this for a long time, raise one knee at a time. You need to do 3 sets of 15 repetitions.

Leg Swings

9

Targets: obliques

Lie on the back with your arms out to sides, legs and feet should point up. Breathe out and draw navel in toward the spine while you bend your legs to left side around 5 inches from the floor. Go back to the start and do the same on the right side. Switch the sides until you do 15 repetitions. Do three sets.

Ball Leg Lift

Targets: transverse abdominals

Lie with the face on a ball and roll forward until your hands are on the floor and just the tops of your feet are flat on the ball. Keep your back and your right leg straight; slowly lift leg several inches toward the ceiling. Hold like this for 3 seconds, and then lower. Do 10 repetitions, and then change legs.

It’s recommended to add 2 repetitions each week as long as you can maintain the perfect form.

 

SOURCE: www.fhfn.org

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