Alternative Medicine, Health & Healthy Life, Lifestyle & Beauty

You Can Definitely Burn Abdominal Fat in 30 Days with These 9 Exercises!

These exercises will help you burn abdominal fat as well as strengthen your abs. However, first of all, make sure to do cardio exercise at least 3 times a week on a regular basis.

Beginners’ moves

1

- Front plank

Targets: transverse abdominals

Begin on the knees and hands and contract the muscles of your belly and back, drop down to the forearms while extending the legs out behind you. Then, you should end up resting on the balls of your feet.

Your back should be straight, hips should be up, and relax your neck. Stay in this position for about 3 seconds, and return to the initial position. This exercise should be repeated 10 times.

- Butterfly crunch

2

Targets: rectus abdominus, i.e., “six-pack”

Place the soles close to your body and bend the knees to the side while lying on your back. In addition, your hands should be placed behind your head and your elbows in the same line with the ears.

Your back should lie flat on the ground, thus contracting the belly muscles. Then, breathe in and curl your chest up several inches off the floor toward your legs. At least, you should lower to return to the initial position. Also, the exercise should be repeated 10 times.

- Side to side

3

Targets: sides

While lying on the floor, you should bend your knees, but your feet should be flat on the floor and your arms by the sides. By sliding the right hand toward the right foot you should breathe in and contract the belly muscles.

Make sure you keep the head and neck aligned, whereas the lower back pressed to the floor. Next, return to the initial position, switch sides and repeat the exercise 15 times.

Intermediate moves

- Fingers to toes

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Targets: rectus abdominus

You should also be in a lying position and your legs should be straight and extended towards the ceiling. Your arms should lie by the body.

It is recommended to breathe in and tighten the abs as you crunch up from the waist as well as extend your hands toward the toes. Your back should remain flat on the floor. Do 15 repetitions in 2 sets.

- Scissors

4

Targets: obliques

While lying on the floor, keep your finger behind your head. Next, tighten the abs, raise the left knee and touch it to the right elbow. Then, you should return to the initial position, and raise the right knee and touch it to the left elbow.

You should switch sides and do 15 repetitions, in 2 sets, but also ensure you are engaging the belly muscles in a smooth motion, and the hands are relaxed in order not to pull on the neck.

- Reverse crunch with resistance bands

5

Targets: transverse abdominals

While lying on your back, bend your knees, and your arms should be by the body. Then, just hold one end of a band in each hand, and the band should be wrapped around tops of shins. Raise the knees toward your chest until the hips are lifted and leave the floor.

Hold in this position for about 3 seconds and return to the initial position. Do 10 reps in 2 sets.

Advanced moves

- Leg swings

6

Targets: obliques

While also lying on the back with the arms out to sides, legs and feet raised, you should breathe in and draw navel in toward spine as you lower the legs to the left side 5 inches from the floor. Then, you should return to the initial position and repeat the same on the right. Moreover, switch sides and do 15 reps in 3 sets.

- Ball leg lift

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Targets: transverse abdominals

Firstly, you should lie with your face down on a ball and then roll forward until the hands are placed on the floor. Keep in mind only the tops of your feet should be flat on the ball.

Then, raise the left leg a few inches towards the ceiling, while keeping the right leg and back straight. Remain in this position for 3 seconds, and then lower it. Do 10 repetitions and switch the legs.

It is good to know that you should add 2 repetitions each week in order to obtain best results.

- Knee-ups

0

Targets: rectus abdominus

First of all, brace yourself between the backrests of two sturdy chairs, but slightly bent your elbows, your shoulders should remain down, and your neck relaxed, whereas your head and chest elevated.

Additionally, your abs should be tight, breathe in and slowly bring the knees to your chest, but you should avoid swinging back and forth. In case you find it difficult at the beginning, you can lift one knee at a time. Do 15 reps in 3 sets.

We are also going to present you 5 extra exercises, which can help you burn your abdominal fat. But, also don’t forget to do cardio exercise at least 3 times on a weekly basis.

- Medicine ball swing

Targets: Obliques, abs

This is a standing position and your legs should be a bit more than shoulder-width apart. Furthermore, you should bend your knees a bit and hold a ball in your hands. Then, squat, and swing the ball between the legs behind you, and you should immediately stand and swing it up in front of you and overhead. Do 20 repetitions.

- Abdominal hold

Targets: abs

Sit tall on the edge of a chair and put your hands on the edge with the fingers pointing toward the knees. Next, you should contract the abs and bring the toes 2 to 4 inches off the floor. Also, lift the buttock off the chair. Stay in this position for 5-10 seconds. Finally, lower and repeat the same procedure for a minute.

- The hundred

Targets: lower abs

Bend the knees by the chest and the hands should be placed at the sides while sitting tall on a mat. You should then lie down and bend the knees, and the palms should be faced down. Breathe in and raise the head and shoulders.

Pump your arms 6 inches up and down, reaching with the fingertips. Bear in mind, breathe in for 5 pumps, and breathe out for 5 more. It is recommended to do 100 pumps. In addition, your lower back should be pressed in towards the ground as well as your lower belly muscles pulled in towards the spine.

- Squat thrust with twist

Stand with the feet wide open, while the arms should be placed in front of you at shoulder height. Start squatting down, bend your knees 90 degrees, and then twist your upper body to the left. Switch the side and repeat the same procedure.

- The cobra

Start by lying with the face down and the palms near the chest, and lift the head, chest and shoulders off the ground, while pulling the shoulder blades down. Stay in this position for about 2 seconds and then lower and do 8-10 repetitions.

Source:www.healthyfoodhouse.com

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