9 Exercises to Burn Abdominal Fat in 14 Days

The fat in the abdominal cavity causes the biggest issues among the people (women especially).

If you belong to those who have a lot of excess fat around your waistline, then you should take some steps to get rid of it.

The abdominal fat is usually estimated by measuring the circumference around your waist, and the limits are 40ninches (102cm) in men and 35 inches (88 cm) in women.

There are actually a few proven exercises that have been shown to target the abdominal fat more than other areas of the body.

I Beginner Moves

  1. Butterfly Crunch

Instructions:

–           Starting position – laying on your back with the soles of your feet together and knees bent out to sides.

–           Placing hands behind your head, exhale and curl your chest up a few inches off the floor toward your legs.

–           Lowering return to starting position, to complete one rep

Perform 10 reps.

  1. Side to Side

Instructions:

–           Starting position – laying on your back, bend your knees and place the feet flat on the floor and, your arms at your sides.

–           Exhaling and contracting your abs, slide your right hand toward your right foot, keeping your head and neck aligned and your lower back pressed to the floor.

–           Returning to starting position, repeat on another side, to complete one rep.

Perform 15 reps.

  1. Front Plank

Instructions:

–           Starting position – plank on your hands and knees.

–           Contracting your back and ab muscles, drop down to your forearms and extend legs out behind you, resting on the balls of your feet. Keep your back straight, hips up, and neck relaxed.

–           After 3 seconds in this position, return to starting position.

Perform 10 reps.

II Intermediate Moves

  1. Fingers to Toes

Instructions:

–           Starting position – laying on your back extend your legs toward the ceiling and place your arms down by your sides.

–           Exhaling and contracting your abs, extend your hands toward your toes and crunch up from your waist, while your back is flat on the floor.

–           Returning to the starting position complete one rep.

Perform up to 2 sets of 15 reps.

  1. Scissors

Instructions:

–           Starting position – laying on your back extend your legs and place your fingers resting behind your head.

–           Raise your left knee and touch it to your right elbow, while your abdominals are tight,

–           Returning to starting position, repeat on another side, to complete one rep.

Alternate for 15 reps. Work up to 2 sets.

  1. Reverse Crunch with Resistance Bands

Instructions:

–           Starting position – laying on your back keep your knees bent, arms down by your sides, holding one end of a band in each hand.  The band should be wrapped around tops of shins.

–           Raising your knees toward your chest, bring your hips leave the floor.

–           After 3 seconds in this position, lower legs to the starting position.

Perform 2 sets of 10 reps

III Advanced Moves

  1. Knee-Ups

Instructions:

–           Starting position – stay between the backrests of two sturdy chairs, with your shoulders down, head and chest lifted and neck relaxed, keeping elbows slightly bent,

–           Tightening your abs, exhale and very slowly bring your knees to your chest, keeping your upper body straight.

–           In case your form falters, try with one knee at a time.

–           Returning to the starting position complete one rep.

Perform up to 3 sets of 15 reps

  1. Leg Swings

Instructions:

–           Starting position – laying on back, place your arms out to sides, legs and feet pointing up.

–           Lower legs to left side about 5 inches from the floor, whileyou are exhaling and drawing navel in toward the spine,

–           Return to starting position and repeat on the right side, to complete one rep.

Perform total 15 reps. Work up to 3 sets.

  1. Ball Leg Lift

Instructions:

–           Starting position – laying face down on a ball, roll forward until the tops of your feet are flat on the ball and your hands are on the floor.

–           Slowly lift your right leg a couple of inches toward the ceiling, while your back and left leg are straight,

–           After 3 seconds lower to the starting position, to complete one rep.

Perform 10 reps, then switch legs and repeat.

For better results, you can add 2 repetitions each week as long as you can maintain perfect form.