9 Exercises to Burn Abdominal Fat In 14 Days

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9 Exercises to Burn Abdominal Fat In 14 Days

1. Butterfly Crunch

Targeted Area: rectus abdominus (“six-pack”)

  • Lie down on your back keeping your soles together and close to the body (the knees should be bent outwards to the sides).
  • Put your hands behind your head, keeping the elbows in the same line as your ears.
  • Exhale and curl up the chest just a few inches off the ground in the direction of your legs while keeping the back flat on the ground and the stomach muscles contracted.
  • Move back to the starting position and repeat this 10 times.

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2. Side to Side

Targeted Area: obliques (sides)

  • Lie down on your back, keeping your knees bent and your feet flat on the ground. The arms should be at the sides.
  • Exhale while contracting your abs and slide the right hand to the right foot. Make sure your neck and head are kept aligned and the lower back is pressed to the ground.
  • Move to the initial position and do with the other side.

Repeat this 15 times.

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3. Front Plank

Targeted Area: transverse abdominals

  • Start with your hands and knees.
  • Contract the muscles of your ab and back and drop down to the forearms. Make sure that your legs are extended behind, thus ensuring that you rest on your feet’s balls.
  • The hips should be up, the back straight and the neck should be relaxed.
  • Hold on for 3 seconds before returning to the initial position.

Repeat this exercise for 10 times.

Intermediate Moves

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4. Fingers to Toes

Targeted Area: rectus abdominus

  • Lie down your back while keeping your legs straight. Extend them towards the ceiling. The arms should be down on the sides.
  • Exhale and then contract the abs when you crunch up from the waist.
  • The hands should be extended towards the toes. Make sure the back is flat on the ground.

Do a total of 2 sets with each of 15 reps.

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5. Scissors

Targeted Area: obliques

  • Lie down on your back while keeping your fingers rested behind the head.
  • Keep the abdominals tight and lift your left knee to touch the right elbow.
  • Get back to the initial position and raise your right knee and touch it with left elbow.
  • Do 15 reps alternately in a regular and smooth motion. Make sure the abs remain engaged and your hands are relaxed, thus preventing you from pulling on your neck.

Do a total of 2 reps.

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6. Reverse Crunch with Resistance Bands

Targeted Area: transverse abdominals

  • Lie down on your back keeping your knees bent, arms on your sides and take a band and hold one end each in each hand. The band should be wrapped around your shin top.
  • Lift the knees to the chest until the hips are off the floor. Remain in this position for 3 seconds before lowering to the initial position.

Repeat a total of 2 sets with 10 reps each.

Advanced Moves

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7. Knee-Ups

Targeted Area: rectus abdominus

  • Take 2 sturdy chairs and brace yourself between their backrests. Make sure your elbows are bent slightly, shoulders are kept down, the chest and head lifted and the neck should be relaxed.
  • Exhale while your abs are kept tight and then bring the knees to the chest at a very slow pace. Make sure not to swing back and forth.
  • If you notice that your form is faltering, you should just raise one knee at one time.

You should do a total of 3 sets with 15 reps each.

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8. Leg Swings

Targeted Area: obliques

  • Lie down on your back keeping your arms on the sides, and your legs and feet pointing upwards.
  • Exhale and then draw your navel into your spine while lowering legs to the left around 5 inches from the ground.
  • Return to the starting position and repeat with the right side.

Do 3 sets of 15 reps each.

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9. Ball Leg Lift

Targeted Area: transverse abdominals

  • With your feet tips on a ball, lie facedown with your hands on the floor.
  • Keep your right leg and back straight.
  • Lift one leg 2 inches (slowly) towards the ceiling. Hold this position for 3 seconds and lower.
  • Repeat for 10 reps and then do with the other leg.
  • Do this twice every week while maintaining perfect form.

Source: The Science of Eating

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