9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS

If building a six-pack were easy almost everyone would have sexy abs. It’s not only the actual effort that’s hard, it’s also knowing “how” to burn stomach fat correctly that’s a challenge. Read on and burn the unwanted calories with these exercises to burn stomach fat quickly.

BEGINNER MOVES

Side to Side

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.

Butterfly Crunch

To begin a butterfly crunch, lie on your back. Place your feet flat on the floor close to your buttocks and allow your legs to fall open, resembling butterfly wings. Bring your feet together with the soles touching each other. Place your hands behind your head, lightly touching it while lining up your elbows and ears. Avoid clasping your hands, which increases the risk that you’ll push on your head and injure your neck. Contract your stomach muscles and lift your shoulders off the floor several inches, keeping your back flat. Return to the starting position to complete one repetition. Do one set of 10 repetitions twice per week.

Front Plank

The plank helps develop overall core strength and stability. Hold yourself up using both elbows in the prone position and hold the position for as long as you possibly can.

Also, incorporate the side plank into your ab routine, which is basically the same as the normal plank, only you lean on one elbow at the time and switch sides to hit both your left and right obliques. Once you’ve grown accustomed to the exercise, grab a dumbbell to do loaded side planks.

Bring the dumbbell to your hip and then push yourself, along with the dumbbell, up into starting position. Balance the dumbbell on your top hip.

Hold for as long as possible and then switch to the other side. Rinse and repeat.

INTERMEDIATE MOVES

Reverse Crunch with Resistance Bands

Lay in the crunch position with the resistance band looped around your knees and the handles held in your hands.

Your hands will be kept down by your sides on the ground holding the handles of the resistance band tightly.

Tighten your abs and lift your knees up, doing a reverse crunch move. Do 2 sets of 25.

Scissors

To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.

With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.

Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.

Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.

Repeat for the recommended amount of repetitions.

Fingers to Toes

Position a mat on the floor and lie on your back. Place your arms straight back outstretched above your head and your legs stretched out straight as well.. Execute the movement by touching your hands to your toes. This is done by raising your legs and arms to meet in a jackknife position, while keeping your arms and legs as straight as possible. Lower arms and legs back down to the starting position in a slow and controlled fashion and repeat.

ADVANCED MOVES

Leg Swings

Brace the body against a wall or other support by holding one arm out to the side at shoulder height.

Start with both feet directly under the hips and then swing the inside leg forward and backward.

Gradually increase the range of motion until the leg swings as high as it will comfortably go.

Knee-Ups

Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.

Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.

Reverse this motion to step down off the box, and then repeat the sequence on the opposite leg.

Ball Leg Lift

Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.

Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.

Complete three sets of 15 reps.

 

Source : http://thescienceofeating.com/