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Title : 9 Exercises To Burn Abdominal Fat In 14 Days
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9 Exercises To Burn Abdominal Fat In 14 Days

beginner moves

butterfly crises

Lie on your back and put your soles so close to your body as possible, and knees bent sideways. Put your hands behind your head and elbows should be in line with ears. The back has to touch the ground while your stomach muscles contract. Then exhale and curl your chest a few inches off the ground to the legs. Low starting point. Repeat 10 times.

forth

lie down on your back, bend your knees, soles of the feet on the ground, and

Start on your hands and knees. The muscles of the back and abdomen should be hired and then down to his forearms while extending your legs behind you, so you are actually resting on the balls of his feet. Keep your back straight, neck relaxed and your hips up. Hold for 3 seconds, then return to the primary position. Repeat 10 times.

front plank

Start on your hands and knees. The muscles of the back and abdomen should be hired and then down to his forearms while extending your legs behind you, so you are actually resting on the balls of his feet. Keep your back straight, neck relaxed and your hips up. Hold for 3 seconds, then return to the primary position. Repeat 10 times.

intermediate movements

toes

Put on your back, legs straight and spread toward the ceiling, arms at your sides. Exhale and contract the abdominal muscles while creak above the waist and extending hands toward the toes. Your back should be flat on the floor. Do 15 repetitions, 2 times.

Scissors

lay on your back, with your fingers behind your head. Keep your abdominal muscles tight, lift the left knee and touch your right elbow. Back to the primary position, and then raise the right knee and touch your left elbow. Do 15 repetitions with alternating sides with abs tight and your hands relaxed to avoid straining your neck. Do 2 sets.

reverse contraction with resistance bands

Lay on your back with knees bent, arms down at the sides, end holding in each hand a band, the band is wrapped around the upper part pimples. Raise your knees toward your chest until the hips are lifted from the ground. Hold for 3 seconds. Low starting point. Do 2 sets of 10 repetitions.

advanced moves

Knee-ups

prepared between the backs of two chairs, elbows slightly curved , neck relaxed, shoulders down, head and chest lifted. Abdominal muscles should be tight, and then exhale slowly and put your knees to your chest without swinging back and forth. If you are not able to keep your body in this way, increasing only one knee at a time. You need to do 3 sets of 15 repetitions.

leg drives

lay on your back with your arms at your sides, legs and feet pointing outward . Exhale and bring your navel toward your spine while bending the legs to the left side about 5 inches from the floor. Then, go back to the primary position and do the same procedure on the right side. Do 15 repetitions alternating sides. Do 3 sets.

Ball lift leg

lay with his face into a ball and roll forward until your hands they are on the ground with only the tops of your feet flat on the ball. Keep your back straight and right leg, then slowly lift your leg several inches toward the ceiling. Hold this position for 3 seconds and then lower. Do 10 repetitions and then switch legs. For best results, add 2 reps each week.

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