9 Exercises to Burn Abdominal Fat in 30 Days

We’ve all tried a lot of different exercises, but some of them didn’t quite worked as we thought they were. The most challenging part of our body that needs most of our attention is the abdominal part. It’s not easy at all to remove the fat that is gathered in your abdominal area. But we give you 9 types of exercises that will ease your job and make you burn that fat. All you need to do is follow the instructions and do regularly cardio exercises at least 3 times a week.

Beginners’ moves

#1 Front Plank

The targets of this exercise is the transverse abdominal. It is an easy exercise that you can do any time of the day. You should start on your knees and hands and contract the belly and back muscles. Get in a position where you are on your forearms while extending the legs out behind you, and you should end up resting on the balls of your feet.

Remember to keep your hips up, the back straight and your neck relaxed. Keep this position for 3 seconds and then return to the initial position. You should repeat this 10 times.1

#2 Butterfly Crunch

As you already know, the target of the crunches are the so famous called “six-pack” or the rectus abdominus. Start this by positioning your body in a lying position on your back. You need to place the soles close to your body and bend the knees to the side. Put your hands behind your head and the elbows in the same line with the ears.

The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times.2

#3 Side to Side

While doing this exercise you are targeting your obliques. The first thing to do is lie on the floor. Then you need to bend the knees while your feet are flat on the floor. Then put your arms by the sides of your body. Remember to breathe in and contract the belly muscles while sliding the right hand toward the right foot. You need to keep your head and neck aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.3

Intermediate Moves

#4 Scissors

This is another exercise that will target your obliques. Lie on the floor and put your hands behind your head. Then tighten your abs, elevate the left knee and touch it with your right elbow. Return to the initial position and do the same with the opposite leg and elbow. Switch sides for 15 reps, in 2 sets, but don’t forget to engage the belly muscles in a smooth motion.4

#5 Fingers to Toes

Put your legs straight and extended towards the ceiling. Your arms should be put by the body that is in a lying position. This exercise is to target your rectus abdominus.

The back should lie flat on the ground and thus contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times.5

#6 Reverse Crunch with Resistance Bands

Transverse abdominals are the ones that are getting targeted with this exercise. Start by bending the knees while lying on the back, the arms should be by the body, and you should hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.

Keep yourself in this position for about 3 seconds. Then you should return to the initial position and repeat this 10 times in 2 sets.6

Advanced Moves

#7 Leg Swings

Bend the knees while lying on the back, the arms should be by the body, and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.7

#8 Ball Leg Lift

This targets the transverse abdominals. You should be facing the floor with this exercise. Get into a position where your hands are placed on the floor, and your feet are flat on the ball. Then start by lifting your left leg a few inches above the ball, but keep your back and the other leg straight. Stay in this position for 3 seconds, then repeat it for 10 times and do it with the opposite leg.8

#9 Knee-Ups

Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, your shoulders should remain down, and the neck relaxed, while the head and the chest are elevated.

Your abs should be tight, breathe in and slowly bring the knees to your chest, but avoid swinging back and forth. If you find it a bit difficult at the beginning, you can raise one knee at a time. Repeat in 3 sets of 15 reps.

But, this is not it. We will give you 5 more exercises that can help you burn this boring abdominal fat. And don’t forget the cardio that you need to do at least 3 times a week.9

Medicine Ball Swing

Just like doing squats, stay in standing position with your legs a bit more than shoulder-width apart. Then bend the knees a bit and hold the ball in the hands. Than do the old fashioned squat, but bring the ball between the legs behind you. After that, immediately stand and bring the ball up in front of you and overhead. You should repeat this 20 times.

Abdominal Hold

You should sit tall on the edge of a chair and put the hands on the edge with the fingers pointing toward the knees. Contract the abs and bring the toes 2 to 4 inches off the floor. Lift the buttock off the chair. Remain in this position for 5-10 seconds. Then, lower and repeat for a minute.

The Hundred

While sitting tall on a mat, bend the knees by the chest and the hands should be placed at the sides. Then, lie down and bend the knees, and the palms should be faced down. Breathe in and lift the head and shoulders.

Start pumping the arms 6 inches up and down, reaching with the fingertips. Breathe in for 5 pumps, and breathe out for 5 more. Do 100 pumps. Your lower back should be pressed in towards the ground and the lower belly muscles pulled in towards the spine.

Squad Thrust with Twist

You should stand with the feet wide open, and the arms at shoulder height, in front of you. Starts squatting down, bend the knees 90 degrees, and twist your upper body to the left. Then, switch the side and repeat.

The Cobra

Lie with the face down and the palms near the chest, and raise the head, chest and shoulders off the ground, while pulling the shoulder blades down. Remain thus for 2 seconds and then lower and repeat 8-10 times.

Original article source:

http://www.fitnessmagazine.com/

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