9 Exercises To Burn Belly Fat In Less Than A Month!
The following exercises will help you burn abdominal fat and strengthen your abs. But first, make sure to do regularly cardio exercise at least 3 times a week.
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 this for 3 seconds before returning to the initial position. Repeat this exercise for 10 times.
The plank is a full body exercise that will work your arms, shoulders and legs too!
While lying on the back, place the soles close to your body and bend the knees to the side. The hands should be behind the 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.
Side to Side
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.
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
Fingers to Toes
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
Reverse Crunch with Resistance Bands
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.
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
Lie with the face down on a ball and roll forward until the hands are placed on the floor. In this position, only the tops of the feet should be flat on the ball.
Lift the left leg a few inches towards the ceiling, while keeping the back and right leg straight, hold for 3 seconds, and lower it, Repeat this 10 times, and then do it with the opposite leg. In order to obtain best results, you should add 2 repetitions each week.
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.