The accumulation of fat in the abdominal area is a problem plaguing many of the world's population. Not only does it impact the health of the sufferer increasing the risk of cardiovascular disease, but it also has a negative effect on self-esteem. To help you get rid of, here nine targeted exercises to help you regain a flat and well sculpted stomach in just 14 days!
Exercises for beginners
1 - Crunch butterfly
On a gym mat, lie on your back and bend your knees outward and paste the soles of your feet against each other, going back as far as possible toward your pelvis. Then place your hands behind your head with elbows on the same line as the ears. Keeping the back straight and well glued to the floor, contract your abdomen and lift your chest a few centimetres to your legs and then downwards. To repeat 10 times.
2 - Side Curls
Lie on your back, bend your legs and rest your feet flat on the floor, keeping the width of the basin. Stretch your arms along your body, and be sure to keep your head and neck on the same straight line and well glued to the ground basin. By contracting your abdominal and breathing, stretch your right arm to try to touch your right foot, then return to the original position before switching sides. To repeat 15 times.
3 - The plank
On your carpet, put your hands and knees and place your flat forearms on the mat and straighten your legs behind you. The weight of your body is now resting on your forearms and toes. Make sure to keep your back straight and your body on the line. Avoid arching you for not having back pain. Hold for 20 to 30 seconds, by contracting your abdominals and breathing normally. Relax and repeat the exercise 10 times.
4 - Touching toes
Lie on your back and lift your legs up, to form a right angle with your torso. Stretch your arms in front of you, then by contracting your abs, lift your torso to try to touch your toes. Do 2 sets of 15 exercises.
5 - Cross Crunch
Lie on your back with your fingers behind your ears, and stretch your legs before you. Then, contracting your abs, bend your left leg and try to touch your knee with your right elbow. Return to the starting position, then try to touch your right knee with your left elbow. Do 2 sets of 15 repetitions.
6 - Reverse Crunch with elastic bands
Always on your back, bend your knees and place on top of your shins elastic band you hold the ends with your hands placed on each side of your knees. Raise them to your torso by contracting your abs and firmly holding the belt with your hands. Hold for 3 seconds before returning to the starting position. Do 2 sets of 10 repetitions.
Advanced movements
7 - knee Statement
Sit on a chair, leaving as much distance as possible between his record and back. Place your hands on the sides of the chair for support, slightly bent elbows. Lean your back to the chair, then lift your knees to your chest before dropping them. Make a slow and precise movement, while strongly contracting your abdominal and avoiding slouching back or swinging from front to rear. Do 3 sets of 15 repetitions.
8 - Swing leg side
Lie on the back with outstretched arms at the sides for more support. Lift your legs up so as to form an angle of right between them and your bust. By contracting your abs and trying to get your navel, do your legs down on the right side without touching the ground, then return to starting position, before doing the same for the left side. Do 3 sets of 15 repetitions.
9 - Raised legs reversed with Swiss ball
Ask your bust on a Swiss Ball and roll forward until your hands touch the floor and only your feet are placed flat on the Swiss Ball. By contracting your belly and keeping the back straight and the left leg straight, lift your right leg upward. Hold this position for 3 seconds before returning to the starting position and switch sides. Do 3 sets of 15 repetitions.
As and when you get used to this exercise, it is recommended to add two reps per set each week to maintain your performance.