9 EXERCISES TO BURN ABDOMINAL FAT IN 15 DAYS
1. The Butterfly Crunch Exercise
Great for: rectus abdominus (i.e. “six-pack”)
- First, you should lie on your back.
- Put the soles of your feet together and also close to your body.
- Make sure you bend your knees out to the side.
- Then you place your hands at the back of your head with your elbows parallel to your ears.
- Ensure that your stomach muscles are contracted as your back is flat on the floor.
- Exhale as you raise your chest off the floor a couple of inches and towards your legs.
- Go back down again and repeat the exercise, do it about 10 times.
2. Try The Side to Side Exercise
Great for: obliques (i.e. sides)
- Get in your back, then ensure that your feet is flat on the floor and your knees are bent.
- Make sure your arms are by your side.
- Try to exhale and have your abs contracted, while your right hand moves to your right foot.
- Press your lower back firmly on the floor and ensure that your neck and head are aligned.
- Switch sides and then repeat the exercise for about 15 times.
3. Try Out The Front Plank Exercise
Great for: transverse abdominals
- Get on your hands and knees first of all.
- Contract your ab muscles as well as your back.
- Get down on your forearms and extend your legs behind you in the process such that you have your weight on the balls of your feet.
- Make sure your neck is relaxed, your hips are up and your back is straight.
- Keep this posture steady for about 3 seconds, then relax.
- Try this exercise 10 more times.
4. Your Fingers to Toes Exercise
Great for: rectus abdominus
- Extend your legs straight up towards the ceiling while your back is flat on the floor.
- Crunch up from your waist and as you do contract your abs as you exhale.
- Try to extend your hands towards your toes as your back is still flat on the floor.
- Try this exercise about 15 times.
5. The Scissors Exercise
Great for: obliques
- With your back on the floor put your fingers to the back of your head.
- Raise your left knees and bring it towards your touching distance of your right elbow, while tightening your abs.
- Get back to the starting position and switch by raising your right knee to touch your left elbow.
- You should alternate and repeat for about 15 times.
6. Reverse Crunch with Resistance Bands Exercise
Great for: transverse abdominals
- Bend your knees as you lie on your back with arms by your side.
- Hold an end of the band in both your hands.
- Wrap the bands round your shins.
- Then try raising your knees to your chest as your hips are raised from the floor.
- Keep this posture for about 3 seconds, then lower your knees and repeat the exercise for about 10 times.
7. The Knee-Ups Exercise
Great for: rectus abdominus
- Get two sturdy seats and brace yourself between their backrests.
- Ensure that you keep your head and chest lifted, your neck relaxed, shoulders down and elbows slightly bent.
- Exhale while bringing your knees towards your chest and keeping your abs tightened.
- Ensure that you do not swing back and forth while bringing your knees towards your chest.
- You can try three sets of 15 repeat exercises.
8. The Leg Swings Exercise
Great for: obliques
- Point your legs and feet upwards while lying on your back and with your arms to your side.
- Lower your legs and in the process exhale while you draw your belly button in towards your spine.
- Lower your legs in the process and to your left side to about 5 inches from the ground.
- Switch to your right side and repeat the exercise.
- Repeat for about 15 times.
9. Try The Ball Leg Lift Exercise
Great for: transverse abdominals
- Get the ball in an open place and lie face-down on it, roll forward till you get your hands on the floor.
- Make sure the top of your feet are flat out on your ball.
- Try keeping your right leg and back straight.
- Then gently lift your leg towards the ceiling for a couple of inches.
- Keep this posture for about 3 seconds and then relax.
- Repeat the exercise 10 times then switch your legs.
9 EXERCISES TO BURN BODY FAT
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