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Title : 9 exercises to burn belly fat in less than a month!
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9 exercises to burn belly fat in less than a month!

The following exercises will help you burn abdominal fat and improve your abs. But first, be sure to do cardio exercises frequently at least 3 times a week.

for beginners

Slab

You should start at the knees and hands and the agreement of the muscles of the abdomen and back down to the lower arms while extending your legs out behind you, and you should reach resting on the toes.

The hips should be facing up, the back should be straight and relax your neck. Continue to be in this position for 30 seconds, and after returning to the preliminary position. For beginners, it can slowly develop your time, start with 15 seconds for the first day (test 3 games each day) and then try to include 5 seconds each day.

The board is a full body exercise that will work your arms, shoulders and legs too!

Butterfly Crunch

While resting on the back, the position of the plants close to your body and bend your knees to one side. Hands should be behind the head and elbows in line with your ears.

The back has to be lying on the floor and therefore getting stomach muscles, inhale and curl your chest up a couple of inches from the ground to the legs. Low to return to the starting position.

Repeat this exercise 10 times.

side by side

Bend your knees while pushing toward the ground, and feet should be flat on the floor and arms at the sides. Inhale and contract the stomach muscles moving the right arm to the right foot.

Keep your head and neck aligned, and lower back pressed to the ground. Back to the preliminary position, switch sides and do 15 repetitions.

Intermediate Moves

Scissors

keep your fingers behind your head and push the floor. Tighten abs, push your left knee and elbow touch for the ideal. Return to the preliminary position, and then lift the ideal knee and left elbow touch.

Switch sides for 15 repetitions in 2 series, but make sure it is attracting abdominal muscles in a smooth motion, however, the hands are unwinded in order not to pull on the neck.

toes to

The legs should be straight and spread to the roof. Arms should be in the body, and must remain horizontal.

take and tighten abdominal crunch as above the waist and extend hands to the toes. The back has to remain flat on the floor. Repeat in 2 sets of 15 repetitions.

Crunch reverse with resistance bands

Bend your knees while lying on your back, your arms should be in the body, and hold one end of a band in each hand, with the band deck on the tops of pimples. Raise your knees toward your chest to the hips rise and leave the ground.

Remain in this position for 3 seconds; then return to starting position. Repeat 10 times in 2 games.

advanced movements

leg drives

Lying on your back with your arms at your sides, legs and feet raised, inhale and draw your navel toward your spine as the lower arms to left side about 5 inches from the floor. Back to the preliminary position and do the same on the right. Switch sides 15 times in 3 sets.

Ball Leg Lift

Lie with face down into a ball and roll forward until your hands are placed on the floor. In this position, only the top of the feet should be flat on the ball.

Lift the left leg a few inches toward the ceiling, keeping your back straight and right leg, hold for three seconds, and low, Repeat this 10 times, then do the opposite leg. In order to obtain better results, you should add 2 weekly repetitions.

Knee-Ups

prepared from the backs of sturdy chairs 2 keep your elbows slightly bent, shoulders should remain down and neck relaxed, while the head and chest rise.

Your abs need to be tight, breathe slowly and bring your knees to your chest, but avoid swinging back and forth. If you find it a little difficult at first, you can raise one knee at a time. Repeat 3 sets of 15 repetitions.

Also here are 5 additional workouts that will help you burn stomach fat, but obviously not forget to do cardiovascular exercise at least 3 times a week:

swing ball conditioned

you must stand and the legs have to be slightly wider than shoulders. Bend your knees slightly and keep a ball in his hands. Must 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.

stomach retention

You need to sit high on the edge of a chair and put your hands on the edge with your fingers pointing toward your knees. Contract your abs and bring your toes 2 to 4 inches off the floor. Raise your buttocks off the chair. Stay in this position for 5-10 seconds. Then, lower and repeat for one minute.

The Hundred

While sitting on a mat height, bend the knees down his chest and hands should be placed on the sides. Then lie down and knees and palms are bent, must be faced 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. The lower back need to be pressed into the ground and lower abdominal muscles drawn in the spine.

squat thrust with twist

It should be noted the large, open feet and arms to shoulder height in front of you. Starts squat, bend your knees 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 your shoulders down. It will remain like this for 2 seconds, then lower and repeat 8-10 times.

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