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Title : 9 Exercises to burn belly fat in 14 days!
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9 Exercises to burn belly fat in 14 days!

Move beginner

1. butterfly Crunch

targeted location :. rectus abdominis ( "six-pack")

lie on your back keeping soles of the feet together and close to the body (knees should be bent outward to the sides).
Put your hands behind your head, keeping your elbows in line with your ears.
Exhale and huddle in the chest just a couple of inches off the ground on the instructions of the legs, keeping your back flat on the floor and stomach muscles contracted.
Move back to the starting position and repeat 10 times.

2. forth

orientation to the area obliques (sides)

• Lie on your back with knees bent and feet flat on the floor. The arms must be on the sides.
• Exhale as you contract the abdominal muscles and slide your right hand to the right foot. Make sure your neck and head remain aligned and lower back pressed against the floor.
• Move to starting position and do the other side.

repeat this 15 times.

3. Front Plank

Targeted area : transverse abdominal

• Start with your hands and knees.
• Contract the muscles of the back and ab and lower the forearms. Make sure your legs are extended behind, ensuring they rest in balls of your feet.
• The hips should be facing up, back straight and neck should be relaxed.
• Wait for 3 seconds before returning to the starting position.

Repeat this exercise 10 times.

Moves Intermediate

4. Toes to

Targeted area : rectus abdominis

• Lie on your back, keeping your legs straight. Extend to the ceiling. Your arms should be down on the sides.
• Exhale and contract your abs then when you figure above the waist.
• The hands should be extended to the toes. Make sure the back is flat on the floor.

Making a total of 2 games with each of the 15 repetitions.

5. Scissors

orientation area : oblique

• Lie on your back, keeping your fingers resting behind his head.
• Keep your abs tight and lift the left knee to touch the right elbow.
• Return to the starting position and lift the knee and play with your left elbow to your right.
• Do 15 repetitions alternately on a regular and smooth movement. Make sure the abdominals remain engaged and your hands are relaxed, which prevents you from pulling your neck.

make a total of 2 reps.

6. Reverse Crunch with resistance bands

orientation to the area transverse abdominals

• Lie on your back with knees bent, arms at your sides and take a band and hold one end each in each hand. The band should be wrapped around the top of the shin.
• Raise your knees toward your chest until your hips are off the ground. Stay in this position for 3 seconds before lowering to the starting position.

Repeating a total of 2 sets of 10 repetitions each.

advanced movements

7. Knee-Ups

Targeted area : rectus abdominis

• Take 2 sturdy chairs and prepare yourself between your backups. Make sure your elbows are slightly bent, the shoulders are kept down, chest and head raised and neck should be relaxed.
• Exhale while abdominal muscles remain tight, and bring your knees to your chest at a very slow pace. Be sure not to swing back and forth.
• If you notice that your way is failing, you should only raise one knee at a time.

You must make a total of 3 sets of 15 repetitions each.

8. Oscillations leg

orientation area : oblique

• Lie on your back keeping your arms at your sides and legs and feet pointing up.
• Exhale and then draw your navel toward your spine while reducing the left leg about 5 inches from the ground.
• Return to the starting position and repeat on the right side.

Do 3 sets of 15 repetitions each.

9. Ball leg raise

Targeted Location: transverse abdominals

feet limbs into a ball, Lie face down with your hands on the floor.
Keep the right leg straight back.
lift one leg 2 inches (slowly) toward the ceiling. Hold this position for 3 seconds and lower.
Repeat for 10 reps and then do the other leg.
Do this twice each week, keeping the perfect guy.

This entry was posted in Fitness .

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