Beginner Moves

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  1. Butterfly Crunch

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Targets: rectus abdominus (“six-pack”)

Start by lying on your back with your knees bent out to the sides and put your soles of your feet as close as possible to your body. Place your hands behind your head, and make sure your elbows are in line with your ears. With your stomach muscles contracted, exhale and curl up your chest towards your legs for a couple of inches of the floor. Return in the initial position and repeat it 10 times.

 

  1. Side to side

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Targets: obliques (sides)

Lie on the back with your knees bent and feet flat on the floor, and your arms on your sides. Exhale and extend your right arm toward the right foot and make sure your lower back is pressed against the floor and the neck and head placed in a straight line. Move to the starting position and do with your other side. Make a set of 15 repetitions.

 

 

  1. Front Plank

Targets: transverse abdominals               
Start with your hands and knees and then continue to drop to your forearms. Keep your ab muscles contracted, your neck relaxed, extend your legs out behind, so that you can rest on the balls of your feet.  Keep your hips up, your back straight and your neck relaxed, hold on for 3 seconds, and then return to the initial position. Repeat this exercise for 10 minutes.

Intermediate Moves

 

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  1. Fingers to Toes

Targets: rectus abdominus

 Start by lying on your back with your legs straight. Extend them towards the ceiling and make sure your arms are down on the sides. Exhale, crunch up from your waist and extend your arms towards the toes. Make sure your back is flat on the ground.  Do this exercise for 15 times.

 

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  1. Scissors

Targets: obliques
while lying down, rest your fingers behind your bed. Keep your abdominal muscles tight, lift your left knee and make sure your left elbow is touching it. Return in the previous position and lift your right knee and touch it with your left elbow. Do this 15 times in a regular and slow motion; keep your abs engaged and your hands relaxed, so that you don’t pull on your neck.

 

 

  1. Reverse Crunch with Resistance Bands

    Targets: transverse abdominals

Lie on your back with your knees bent and your arms on the sides. Take a band and hold one and each in both hands. Wrap the band around your shin top. Raise your knees toward the chest until your hips aren’t touching the floor. Stay in this position for 3 seconds and then slowly return in your initial position. Do 2 sets of 10 reps each.

 

  1. Ups

Targets: rectus abdominus
Take 2 chairs and brace yourself between their backrests. Bend your elbows slowly, keep your shoulders down, your chest and head lifted and your neck relaxed.  Exhale, keep your abs tight and bring your knees to the chest and complete 15 reps in 3 sets.

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  1. Leg Swings

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Targets: obliques
Lie on your back with your legs pointing up and your arms by your side. Your legs and feet should point upwards. Exhale and draw your navel into your spine, then lower your legs to the left around 5 inches from the ground. Go back to your previous position and repeat with the right side. Perform 3 sets of 15 reps.

 

 

  1. Ball Leg Lift

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Targets: transverse abdominals

Lie facedown with feet tips on a ball and your hands on the floor. Roll forward so that your legs. Keep your right leg and back straight. Slowly raise your leg 2 inches towards the ceiling. Stay in this position for 3 seconds and then lower it down. Repeat the same exercise with your other leg. Do this twice every week until you can maintain a perfect form.

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    Beginner Moves Butterfly Crunch Targets: rectus abdominus (“six-pack”) Start by lying on your back with your knees bent out to the sides and put your soles of your feet as close as possible to your body. Place your hands behind your head, and make sure your elbows are in line with your...