14 EXERCISES TO BURN BELLY FAT IN LESS THAN A MONTH!
If you are dealing with stubborn belly fat, don’t worry anymore since the
following exercises will help you burn that fat and strenghten your abs in
the process. However, you need to do carido exercises at least 3 times a
week first.
For Starters
30 Oblique Exercises to Add to Your Workout: All Levels, Weights
Side to Side
Lie on the floor and bend the knees, and your feet should be flat on the
floor and the arms by the sides. Take a deep brath and contract the belly
muscles by sliding the right hand toward the right foot.
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Your neck and head should be aligned, and the lower back pressed to the
floor. Return to the initial position, switch sides and do 15
repetitions.
Plank
In order to perform this exercise, you need to begin with your knees and
hands on the floor, while contracting the belly and back muscles, drop
down the forearms and extend your legs behind you and in the end you
should rest on the balls of your feet.
Lift your hips up, straight your back and relax the neck. Hold this
position for 30 seconds and then return to initial position. If you are a
beginner, gradually increase the time from 15 seconds the first day and
add 5 more seconds each day.
The plank is a full body exercise that will work your arms, shoulders and
legs too!
Butterfly Crunch
Lie on the back, place the soles close to your body with your knees bent
to the side. Place your hands behind the head and the elbows in the same
line with the ears.
Place your back flat on the ground and contract the belly muscles,
breathe in and curl your chest up a few inches off the floor toward the
legs. Lower to return to the initial position.
Repeat this exercise 10 times
Intermediate Moves
Fingers to Toes
Lie on the floor, place your hands by your side and straight and extend
your legs towards the ceiling. Breathe in and tighten the abs as you
crunch up from the waist and extend the hands toward the toes. Make sure
your back remains flat on the floor. Repeat this exercise in 2 sets of 15
repetitions.
Scissors
Lie on the floor and keep the finger behind the head. Tighten the abs,
elevate the left knee and touch it to your right elbow. After that return
to the initial position and repeat the same exercise with the right
knee.
Switch sides for 15 reps, in 2 sets, make sure you are engaging the belly
muscles in a smooth motion, and your hands should be relaxed in order not
to pull on the neck.
Reverse Crunch with Resistance Bands
Lie on your back, bend your kness, place your arms by your side and hold
one end of a band in each hand, with the band wrapped around tops of
shins. Lift the knees toward your chest until the hips are elevated and
leave the floor.
Hold this position for 3 secodns and return to initial position. Repeat
this exercise in 2 sets of 10 repetitions.
Advanced Moves
Leg Swings
Lie on your back with your arms out to sides, lift your legs and feet,
breath in and draw navel toward spine as you lower legs to the left side
about 5 inches from floor. Return to the initial position and do the same
on the right. Switch sides 15 times, in 3 sets.
Ball Leg Lift
Take a ball and lie on it with your face down and roll forward until the
hands are placed on the floor. During this position, just the tops of the
feet should be flat on the ball.
After that, lift the left leg a few inches towards the ceiling, but make
sure your back and right leg are in straight position, hold for 3 seconds
and then lower it. Make 10 repetitions with one leg and then switch legs
and do another 10 repetitions with that leg. In order to obtain best
results, you should add 2 repetitions each week.
Knee-Ups
Brace yourself between the backrests of two sturdy chairs, keep the
elbows slightly bent, you neck should be relaxed, shoulders should remain
down while the head and the chest should be elevated.
Make sure your abs are tight, breath in and slowly bring the knees to
your chest, but avoid swinging back and forth. If you are a beginner and
this is a bit difficult for you to perform, you are allowed to raise one
knee at a time. Repeat in 3 sets of 15 reps.
We will also give you the following 5 exercises that will help you burn
your abdominal fat but do not forget that you need to do cardio exercises
at least 3 times per week.
Squat Thrust with Twist
For this exercise you need to be in a standing position with your feet
wide open, with your arms at shoulder height, in front of you. Start
squatting down, bend your knees at 90 degrees and twist your upper body to
the left. Then, switch the side and repeat.
The Cobra
Lie with the face down and the palms near the chest, and raise the head,
chest and shoulders off the ground, while pulling the shoulder blades
down. Remain thus for 2 seconds and then lower and repeat 8-10
times.
Medicine Ball Swing
Stand with your legs a bit more than shoulder-width apart. Hold a ball in
your hands and bend your knees a bit. After that, you should squat, and
swing the ball between the legs behind you, and immediately stand and
swing it up in front of you and overhead. Repeat it 20 times.
The Hundred
Sit tall on a mat and bend you knees by your chest with your hands by
your side. After that, lie down and bend the knees, and your palms need to
be faced down. Breathe in and lift the head and shoulders.
Start pumping the arms 6 inches up and down, reaching with the
fingertips. Breathe in for 5 pumps, and breathe out for 5 more. Do 100
pumps. Your lower back should be pressed in towards the ground and the
lower belly muscles pulled in towards the spine.
