9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS

9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS

Beginner Moves

begginer moves

Butterfly Crunch

Butterfly Crunch

 

Targets: rectus abdominus (“abdominal muscle”)

Lie on the back and put the soles of your feet as close as possible to your body, with your knees bent out to the sides. Place your hands behind the head, elbows should be in line with your ears. Keep the back flat on the ground and with the stomach muscles contracted, exhale and curve your chest up a few inches off the ground toward your legs. Lower to begin. Repeat this exercise 10 times.

Side to Side

side to side

Targets: obliques (sides)

Lie on your back and fold your knees and feet flat on the surface, and your arms at your sides. Breathe out and contract your stomach muscles as you slide your right hand toward your right foot. Keep your neck and head line up with your lower back touching to the surface. Go back to the beginning position, and then change sides. Repeat this perfect exercise 15 times.

Front Plank

Targets: transverse abdominals

For this exercise you need to begin on your hands and knees. Keep your stomach and back muscles contracted and drop down to your forearms while in the same time you are extending your legs out behind you so you are resting on your fingers of the feet. Keep your neck relaxed, hips up and back straight. Stay in this certain position for 3 seconds, then go back to the start. Repeat this 10 times.

Intermediate Moves

intermediate moves

Fingers to Toes

finger to toes

Targets: rectus abdominus

Lie on your back with your legs extended and straightened in the directions of the ceiling, with your arms down by your sides. Exhale and contract your stomach muscles as you crunch up from your waist and extend the hands toward your toes. Keep your back flat on the surface. Do 2 sets of 15 repetitions.

Scissors

scissors exercise

Targets: obliques

Lie on your back and put your fingers behind your head. Keep your stomach muscles very tight, raise your left knee and while you are in this position touch it your right elbow. Go back to the beginning position, then raise the right knee and touch it to your left elbow. Alternate for 15 repetitions using a continuous, slow motion, keeping your stomach muscles engaged and hands very  relaxed so that you don`t pull on your neck. Do 2 sets.

Reverse Crunch with Resistance Bands

Targets: transverse abdominals

Lie on your back with your knees bent, arms toward floor by your sides, holding one end of a band in every hand, with the band wrapped around. Lift up your knees toward your chest until your hips leave the surface. Hold this position for 3 seconds, lower to start. Repeat for 2 sets of 10 repetitions.

Advanced Moves

advanced moves

Knee-Ups

knee-ups

Targets: rectus abdominus

Hold you body between the backrests of two solid chairs, keeping your elbows lightly bent, neck relaxed, shoulders down, , with your chest and head lifted. Keep your stomach muscles tight, exhale and gently bring the knees to your chest without swinging fourth and back. If you can`t keep your body in this position, raise one knee at a time. Do 3 sets of 15 repetitions.

Leg Swings

leg swings

Targets: obliques

Lie on the back with your arms out to sides, feet and legs pointing up. Exhale and point your stomach towards your spine as you bend legs to left side about 5 inches from the surface floor. Go back to the beginning and repeat on right side. Change the sides for a total of 15 repetitions. Do 3 sets.

Ball Leg Lift

Targets: transverse abdominals

Lie down with your face on a ball and roll forward as far as your hands are touching the floor and only the tops of your feet are flat on the ball. Keeping your right leg and back straight, gently lift your leg a couple of inches in directions of the ceiling. Hold this position for 3 seconds, and then lower. Do 10 repetitions, and after that switch legs. It is recommended that you increase 2 repetitions each week in order to maintain perfect form.

Source : http://www.healthyfoodteam.com

 

 

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9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS Beginner Moves Butterfly Crunch   Targets: rectus abdominus (“abdominal muscle”) Lie on the back and put the soles of your feet as close as possible to your body, with your knees bent out to the sides. Place your hands behind the head, elbows should be...