9 Exercises To Burn Abdominal Fat In 14 Days

May 17, 2016

Beginner Moves9 Exercises To Burn Abdominal Fat In 14 Days1

Butterfly Crunch

9 Exercises To Burn Abdominal Fat In 14 Days2

Target: the rectus abdominus (“six-pack”)

Lie down and place the soles of your feet while bending the knee to the side.

Put your hands behind your head and keep your elbows in line with your ears.

Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.

Side to side

9 Exercises To Burn Abdominal Fat In 14 Days3Target: obliques (side)
Lie on your back and keep your knees and your feet flat on the floor. Put your arms at your side. Exhale and contract your abs while moving the right hand to the right. Keep your head and neck aligned with the lower back. Do on the other side and repeat this exercise 15 times a day.

Front Plank
Target: transverse abdominal
Start this exercise on your hands and knees. Keep your back and ab muscles contracted and drop down towards your arm while stretching the foot toward the back. With this pose you can rest on the balls of your feet. In doing this exercise, keep your back and hips remain in a state of straight. Survive in this position for 5 seconds and repeat 10 times a day.

Intermediate Moves

9 Exercises To Burn Abdominal Fat In 14 Days4Fingers to Toes

9 Exercises To Burn Abdominal Fat In 14 Days5Target: rectus abdominus
Lie on your back and extend your legs to the ceiling. Place your forearms on both sides and breathable (with contract abs) when you crunch up from your waist. Do this while touching your toes with your fingers. Keep your back in a position flush with the floor. Perform 2 sets of 15 reps each day.

Scissors

9 Exercises To Burn Abdominal Fat In 14 Days6Target: obliques
Lie on your back and place your finger on the cord behind your head. Keep your abs tight; raise your left knee to your right elbow touches. Do it for the right knee, and repeat this exercise 15 times a day.

Reverse Crunch with Resistance Bands

Target: transverse abdominal
Lie with your bent knees and press forearm with your hand. The next step is to hold one end in each hand, keep the band wrapped around the peak of the dry bones. Raise your knees closer to your chest until you get your hips lifted. Hold this position for 5 seconds; and repeat 10 times a day.

Advanced Moves

Knee-Ups

Target: rectus abdominus
Brace yourself between the backrests of the two sturdy tables, bend your elbows, move your shoulders down, and lift your head. Keep abs tight, take a breath and pull your knees toward your chest. 3 sets of 15 reps are the recommended frequency in a day.

Leg Swings

Target: obliques
Lie on your back by placing your hand on the side and extend your legs up. Pull belly button toward the spine and bend foot towards the left until almost touching the floor. Do it on the other side and repeat repetition as much as 15 times. Do this exercise 3 sets (of 15 reps) each day.

Ball Leg Lift

Target: transverse abdominal
Lie with your face put on the ball. Roll until your hands touch the floor and your feet flat on the ball. Extend legs up and hold for 5 seconds. Perform 10 repetitions and you are encouraged to add two new repetitions each week.

Source: healthyfoodteam

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