The accumulation of fat in the abdomen is a problem that affects a large part of the world's population. Not only does it affect the health of the person who suffers from it by increasing the risk of cardiovascular disease, it also has a negative effect on self-esteem. To help you get rid of it, here are 9 targeted exercises that will allow you to find a flat, well-sculpted stomach in just 14 days!
Exercises for beginners
1 - Crunch butterfly
On a gym mat, lie on your back, then bend your knees outward and stick the soles of your feet together, moving them as far as possible towards your pelvis. Next, place your hands behind your head, with the elbows on the same line as the ears. Keeping your back straight and well glued to the floor, contract your abdomen and raise your bust a few inches towards your legs and then back down. Repeat 10 times.
2 - Side bends
Lie on your back, bend your legs and rest your feet flat on the floor by spreading them to the width of the pelvis. Stretch your arms along your body, and be sure to keep your head and neck on the same straight line and your pelvis well glued to the floor. By contracting your abdominals and breathing, stretch your right arm to try to touch your right foot, then return to the original position before changing sides. Repeat 15 times.
3 - The board
On your carpet, put on all fours, then place your forearms flat on the carpet and stretch your legs behind you. The weight of your body now rests on your forearms and toes. Be sure to keep your back straight and your body on the same line. Avoid bending to avoid back pain. Keep this position for 20 to 30 seconds, contracting your abdominals and breathing normally. Release and repeat the exercise 10 times.
Intermediate exercises
4 - Touch of Toes
Lie on your back and lift your legs up, up to a right angle with your bust. Stretch your arms in front of you, then contracting your abs, raise your bust 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 in front of you. Then, by contracting your abs, bend your left leg and try to touch your knee with your right elbow. Return to the initial position, then try to touch your right knee with your left elbow. Do 2 sets of 15 repetitions.
6 - Inverted Crunch with Elastic Bands
Always on your back, bend your knees and place on the top of your shins an elastic band of which you hold the ends with your hands placed on each side of your knees. Raise these to your bust, contracting the abdominals and holding the band firmly with your hands. Keep this position for 3 seconds before returning to the home position. Do 2 sets of 10 repetitions.
Advanced movements
7 - Knee survey
Sit on a chair leaving as much distance as possible between his back and back. Place your hands on the sides of the chair to support you, bending your elbows slightly. Lean your back towards the back of the chair, then raise your knees to your chest before going down. Make a slow, precise movement while tightening your abdominal muscles and avoiding bending your back or swinging from front to back. Do 3 sets of 15 repetitions.
8 - Lateral leg swing
Lie on your back, stretching your arms to the sides, for more support. Lift the legs upwards to form a right angle between them and your bust. By contracting your abdominal muscles and trying to retract your navel, lower your legs to the right side without touching the floor, then return to the original position, before doing the same for the left side. Do 3 sets of 15 repetitions.
9 - Inverted leg lift with Swiss ball
Place your bust on a Swiss Ball, then roll forward until your hands touch the floor and only your feet are placed flat on the Swiss Ball. By contracting your abs and keeping your back straight and your left leg stretched, raise your right leg up. Hold for 3 seconds, then return to the original position and change sides. Do 3 sets of 15 repetitions.
As you become accustomed to this exercise, it is recommended to add two repetitions per set each week to maintain your performance.