The abdomen is one of the parts of the body that has the most tendency to accumulate fat, due to several factors, such as poor diet, lack of exercise and a sedentary lifestyle. Once the fat is stored there, it is usually difficult to burn it and eliminate it. But thanks to these 9 targeted exercises, you will find a flat belly and well carved in 14 days only.
9 Exercises To Remove Abdominal Fat And Recover A Flat Stomach
Exercises for beginners:
1. Butterfly Crunch:
On a gym mat, lie on your back and bend your knees outward (the sides) and glue the soles of your feet together, up as far as possible towards your pelvis.
Then place your hands behind your head, elbows well aligned with the ears.
Keeping your back straight and well glued to the floor, contract your abdomen and raise your bust a few centimeters from the ground, towards your legs. Go back down.
Repeat the exercise 10 times.
2. Side bends
Start by lying on your back, knees bent and feet flat on the floor. Stretch your arms along your body.
Then take a deep breath while contracting your abdominal muscles, then slip your right hand to your right foot before returning to the initial position.
Be sure to keep your head and neck aligned, back and spine firmly on the floor.
Do 15 repetitions, before changing sides and doing the same.
3. Front board
Put yourself on all fours, knees and hands on the ground, with your back straight and the neck relaxed.
Next, place your forearms against the ground and stretch your legs backwards so that they stand on tiptoe.
Hold your position for about 30 seconds, then return to the starting position.
Repeat 10 times.
Intermediate Exercises:
4. Touching Toes
Lie on your back, then lift your legs upward at a right angle with your bust.
Then, stretch your arms in front of you, tighten your abdominal muscles and raise your bust to try to touch your toes. Return to your original position.
Do two sets of 15 exercises.
5. Scissors
Start by lying on your back, put your hands behind your head and bend your knees.
By contracting your abdominal muscles, bring your left knee toward you, so that it touches your right elbow (without pulling your neck forward).
Return to the initial position, then do the same exercise with your right knee that should touch your left elbow.
Do 15 exercises for each side.
6. Inverted Crunch with Elastic Strips
Lie on your back and bend your knees. Place on the top of your shins an elastic band and hold the ends with your hands that will be placed on either side of your knees.
Then raise your knees to your bust by contracting the abdominals and holding the band firmly.
Hold your position for 3 seconds and start again.
Do 2 sets of 10 repetitions.
Advanced exercises
7. Knee lift
Sit on a chair and leave a distance between the backrest and your back.
Next, place your hands on the sides of the chair by slightly bending the elbows.
Now lean your back towards the back of the chair, without touching it. Lift your knees towards your bust by contracting your abdominals, then slowly lower them.
Avoid bending your back or swinging back and forth during exercise.
Do 3 sets of 15 repetitions.
8. Leg swing
Lie on your back, putting your arms on the sides. Lift your legs upwards to form a right angle with your bust.
Then, lower your legs to the right side without touching the floor, contracting your muscles and trying to get your belly back.
Return to the starting position and do the same on the left side.
Do three sets of 15 repetitions.
9. Leg Tracking with Swiss Ball
Put your bust on the ball and roll forward until your hands touch the ground. Your feet should be the only ones to be placed flat on the ball.
Then, slowly raise your right leg upwards by contracting your abdominals and keeping your back straight. Hold for 3 seconds.
Return to the starting position and do the same exercise with the other leg.
Do 10 repetitions for each leg.