JUST 9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS (MEN & WOMEN)
Who doesn’t want to burn fat at home? The abdominal fat is what we all
want to get rid of! If your are interested in burning that stubborn fat,
then you must read this article. The exercises shown below are easy to do
and can be done at home.
The entire workout is for men and women! It’s set up in 3 stages,
beginners, intermediates and advanced!
See below the best 9 exercises to burn abdominal fat in 14 days:
Beginner Moves
1-Butterfly Crunch
Targets: rectus abdominus (“six-pack”)
Lie on your back with the soles of your feet together as close to your
body as possible, with knees bent out to sides. Place hands behind your
head, elbows in line with ears. Keeping your back flat on floor and
stomach muscles contracted, exhale and curl your chest up a few inches off
the floor toward your legs. Lower to start. Repeat 10 times.
2-Side to Side
Targets: obliques (sides)
Lie on your back, knees bent and feet flat on the floor, with your arms
at your sides. Exhale and contract your abs as you slide your right hand
toward your right foot. Your head and neck should remain aligned and your
lower back pressed to the floor. Return to start, then switch sides.
Repeat 15 times.
3-Front Plank
Targets: transverse abdominals
Start on your hands and knees. Keeping your back and ab muscles
contracted, drop down to your forearms while extending legs out behind you
so you are resting on the balls of your feet. Be sure to keep your back
straight, hips up, and neck relaxed. Hold for 3 seconds, then return to
start. Repeat 10 times.
Intermediate Moves
1-Fingers to Toes
Targets: rectus abdominus
Lie on your back with your legs straight and extended toward the ceiling,
with arms down by your sides. Exhale and contract your abs as you crunch
up from your waist and extend your hands toward your toes. Keep your back
flat on the floor. Work up to 2 sets of 15 reps.
2. Scissors
Targets: obliques
Lie on your back with your fingers resting behind your head. Keeping your
abdominals tight, raise your left knee and touch it to your right elbow.
Return to start, then raise your right knee and touch it to your left
elbow. Alternate for 15 reps in a smooth, continuous motion, keeping abs
engaged and hands relaxed so you don’t pull on your neck. Work up to 2
sets.
3. Reverse Crunch with Resistance Bands
Targets: transverse abdominals
Lie on your back with your knees bent, arms down by your sides, holding
one end of a band in each hand, with the band wrapped around tops of
shins. Raise your knees toward your chest until your hips leave the floor.
Hold for 3 seconds; lower to start. Repeat for 2 sets of 10 reps.
Advanced Moves
1-Knee-Ups
Targets: rectus abdominus
Brace yourself between the backrests of two sturdy chairs, keeping elbows
slightly bent, shoulders down, neck relaxed, head and chest lifted.
Keeping your abs tight, exhale and then very slowly bring your knees to
your chest without swinging back and forth. If your form falters, try
raising one knee at a time. Build up to 3 sets of 15 reps.
2-Leg Swings
Targets: obliques
Lie on back with arms out to sides, legs and feet pointing up. Exhale and
draw navel in toward spine as you lower legs to left side about 5 inches
from floor. Return to start and repeat on right side. Keep switching sides
for a total of 15 reps. Work up to 3 sets.
3.2-Ball Leg Lift
Targets: transverse abdominals
Lie facedown on a ball and roll forward until your hands are on floor and
just the tops of your feet are flat on ball. Keeping your back and right
leg straight, slowly lift leg a couple of inches toward the ceiling. Hold
for 3 seconds, then lower. Do 10 reps, then switch legs. Add 2 repetitions
each week as long as you can maintain perfect form.
There u have it! Try this amazing workout and the results will come in no
time! Remember to use your fitness level!
