9 EXERCISES TO BURN ABDOMINAL FAT

If building a six-pack were easy almost everyone would have sexy abs. It’s not only the actual effort that’s hard, it’s also knowing “how” to burn stomach fat correctly that’s a challenge. Read on and burn the unwanted calories with these exercises to burn stomach fat quickly.

Butterfly Crunch

butterfly

Targeted Area: rectus abdominus (“six-pack”)

Lay down on your back keeping your feet together and close to the body (the knees bent outwards to the sides forming butterfly wings).

Place your hands behind your head.

Breathe out and lift your chest just a few inches off the ground towards your legs while keeping the back flat on the ground and the stomach muscles contracted.

Move back to the starting position and repeat this 10 times.

Side to Side

side y side

Targeted Area: oblique’s (sides)

Lay down on your back, bend your knees while keeping your feet on the ground. Your arms should be placed at the sides.

Breathe out while contracting your abs and slide the right hand to the right foot. Make sure your neck and head are kept aligned and the lower back is pressed to the ground.

Move to the initial position and do with the other side.

Repeat this 15 times.

Front Plank

front plank

Targeted Area: transverse abdominal

Start with your hands and knees.

Contract the muscles of your abs and back and drop down to the forearms. Make sure that your legs are extended behind, thus ensuring that you rest on your feet balls.

The hips should be up, the back straight and the neck should be relaxed.

Hold on for 3 seconds before returning to the initial position.

Repeat this exercise for 10 times.

Fingers to Toes

finger to toes

Targeted Area: rectus abdominus

Laying on your back keeping your legs straight. Extend them towards the ceiling. The arms should be down on the sides.

Breath out and then contract the abs when you crunch up from the waist.

The hands should be extended towards the toes. Make sure the back is flat on the ground.

Do a total of 2 sets with each of 15 reps.

Scissors

scissors

Targeted Area: oblique’s

Laying on your back keep place your hands behind the head.

Keep your abs tight and lift your left knee to touch the right elbow.

Go back to the beginning position, raise your right knee, and touch it with left elbow. Do 15 reps alternately in a regular and smooth motion. Make sure the abs remains engaged and your hands are relaxed, thus preventing you from pulling on your neck

Reverse Crunch with Resistance Bands

reverse crunch

Targeted Area: transverse abdominals

Laying on your back keep your knees bent, arms on your sides and take a band and hold one end each in each hand. The band should be wrapped around your shin top.

Raise your knees to the chest until the hips are off the floor. Remain in this position for 3 seconds before lowering to the beginning position.

Repeat a total of 2 sets with 10 reps each.

Knee-Ups

knees up

Targeted Area: rectus abdominus

Using 2 sturdy chairs, brace yourself between their backrests. Bend your elbows slightly, shoulders are kept down, the chest and head lifted and the neck should be relaxed.

Breath out and keep your abs  tight and then bring the knees to the chest at a very slow pace. Make sure not to swing back and forth.

If you notice that your form is faltering, you should just raise one knee at one time.

You should do a total of 3 sets with 15 reps each.

Leg Swings

legs swings

Targeted Area: oblique’s

Laying on your back place your arms straight out making a T, and your legs and feet pointing upwards.

Exhale and then draw your navel into your spine while lowering legs to the left around 5 inches from the ground.

Return to the starting position and repeat with the right side.

Do 3 sets of 15 reps each.

Ball Leg Lift

ball lift

Targeted Area: transverse abdominal

With your feet tips on a ball, lie face down with your hands on the floor. Keep your right leg and back straight. Lift one leg 2 inches (slowly) towards the ceiling. Hold this position for 3 seconds and lower. Repeat for 10 reps and then do with the other leg. Do this twice every week while maintaining perfect form.

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