Title : 9 Exercises To Burn Belly Fat In Less Than A Month!
link : 9 Exercises To Burn Belly Fat In Less Than A Month!
9 Exercises To Burn Belly Fat In Less Than A Month!
If it comes to abdominal fat, worry no more because the following exercises will help you burn fat and strengthen the abdominal muscles in the process. However, you need to do exercises Carido at least 3 times a week for the first time.
To begin
side by side
They lie on the floor and knees bent and feet should be flat on the floor and arms at the sides. Take a deep brath and contract the stomach muscles sliding the right hand to the right foot
Your neck and head should be aligned, and lower back pressed to the ground. Return to the starting position, switch sides and do 15 repetitions.
Plank
In order to perform this exercise, you need to start with your knees and hands on the floor, while the contraction of the abdominal muscles and back, forearms and lower legs extended behind you and eventually you should rest on the balls of his feet.
Lift your hips up, back straight and relax your neck. Hold for 30 seconds and then return to the starting position. If you are a beginner, gradually increase the time to 15 seconds on the first day and add 5 seconds every day.
The board is a full body exercise that will work your arms, shoulders and legs too!
Butterfly Crunch
Lie on your back, place the plants close to your body with knees bent to one side. Place your hands behind your head and elbows in line with your ears.
Put your back on the floor and contract the stomach muscles, inhale and curl your chest up a few inches from the floor to the legs. Low to return to the starting position.
Repeat this exercise 10 times
Intermediate Moves
toes to
Lie on the floor, place your hands at his side and straight and extend your legs toward the ceiling. Inhale and squeeze the abs as Crunch above the waist and extend hands to the toes. Make sure your back stays flat on the floor. Repeat this exercise in 2 sets of 15 repetitions.
Scissors
Lie down on the floor and keep your fingers behind your head. Tighten your abdominals, raise your left knee and touch your right elbow. After the return to the starting position and repeat the same exercise with your right knee.
Switch sides for 15 repetitions in 2 series, make sure that is attracting abdominal muscles in a smooth motion, and hands should be relaxed in order not to pull on the neck.
Crunch reverse with resistance bands
Lie on your back, bend Kness, place your arms at your sides and hold one end of a band in each hand, the band wrapped around the tops of pimples. Raise your knees toward your chest until your hips are high and leave the ground.
Hold this position for 3 secodns and return to the starting position. Repeat this exercise in 2 sets of 10 repetitions.
advanced movements
leg drives
Lie on your back with your arms at your sides, lift your legs and feet, breathing and draw your navel toward your spine as you lower your legs to the left side about 5 inches from the floor. Return to starting position and do the same on the right. Switch sides 15 times in 3 sets.
Ball Leg Lift
Take a ball and lie on it with the face down and pull forward until the hands are placed on the floor . In this position, only the top of the feet should be flat on the ball.
After that, lift the left leg a few inches toward the ceiling, but make sure your back and right leg are in a straight position, hold for 3 seconds and then lower it. Do 10 repetitions with one leg and then switch legs and do another 10 reps with that leg. In order to obtain the best results, you should add 2 reps each week.
Knee-Ups
prepared between the backs of two strong chairs, keeping elbows slightly bent, that neck should be relaxed, shoulders should be kept down, while the head and chest should be lifted.
Make sure your abs are tight, breath and slowly bring your knees toward your chest, but avoid swinging back and forth. If you are a beginner and this is a bit difficult to carry out, it is allowed to raise one knee at a time. Repeat 3 sets of 15 repetitions.
will also give the following 5 years that will help you burn abdominal fat, but do not forget that you have to do cardio exercises at least 3 times a week.
push squat with twist
For this exercise you need to be in a standing position with feet, with arms at shoulder height, in front of you. Start squat, bend your knees to 90 degrees and rotate the torso to the left. Then change the side and repeat.
The Cobra
Lie with face down and your palms close to the chest and raise his head, chest and shoulders off the floor, while pulling the shoulders down. and will remain for 2 seconds, then lower and repeat 8-10 times.
Swing Medicine Ball
Standing, with slightly wider shoulders legs. Holding a ball in his hands and bend your knees a little. After that, you should crouch, and pass the ball between the legs behind you, and then stand up and swing up in front of you and overheads. Repeat 20 times.
The Hundred
Sit upright on a mat and bend your knees down his chest with his hands at his side. After that, lie down and knees and palms bend, we must face down. Inhale and lift your head and shoulders.
Start pumping the arms 6 inches up and down, reaching with fingertips. Inhale for 5 pumps, and exhale for 5 more. Make 100 bombs. Your lower back should be pressed to the floor and lower abdominal muscles pulled in toward your spine.
Hold abdominal
In order to perform this exercise, sit up on the edge of a chair and place your hands on the edge with your fingers pointing toward the knees. Conctract abs while bringing the toes 2 to 4 inches off the floor. After lifting the buttocks off the chair. Hold for 5 to 10 seconds and return to starting position. Repeat this exercise for a minute.
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