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9 EXERCISES TO BURN ABDOMINAL FAT IN 14 DAYS

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The stomach fat is the most difficult one to burn; you need to incorporate healthy diet and proper exercises in order to obtain flat stomach. However, in this article we shall present you belly-busting exercise routine which will help you to efficiently burn stomach fat, yet certain diet changes need to be introduced in your daily regime.

Stomach fat is consisted of visceral and hypodermic fat. Visceral fat is a harmful deep fat that covers the vital organs. This fat raises the risk of diabetes and it has great influence on insulin resistance. This type of fat releases the leptin hormone which is accountable for regulating the memory, learning ability and appetite. A number of studies have already confirmed that fat people have increased risk of dementia.

Belly-busting Exercise Program

This is an efficient routine for eliminating abdominal fat, and it can show results just in two weeks. It involves 3 different levels: beginner, intermediate, and advanced. You need to do 9 exercises each day so that you get the optimal results. Start with the beginner level and in time your level will be increased.

Beginner Level

Butterfly Crunch

For this exercise, you need to lie on your back and secure that the under parts of your feet are touching each other. Position them as near to the body as possible.

Then, put your hands beneath your head. Now, pull up the chest off the floor, but do not pull up your lower back, and then go back to the initial position. Perform 3 sets of this exercise with 10 reps.

Hip Lifts

In order to perform this exercise, you need to lie on the left side. You have to bend your knees and your left elbow should support your body on the floor. Now, raise your right arm and pull up your left hip. After that, lower your hip, but do not hit the floor.

Perform 2 sets with 15 repetitions each. This exercise can be done with your legs straight, but it is not advisable for beginners, implement thus type of exercise when you reach higher level.

Front Plank

The starting position is on your knees and hands. Then, pull down your chest in order for the forearms to touch the floor. Your elbows need to be in straight line with your shoulders.

Pull up your knees slowly so that you transfer your weight on the toes. Now, contract your glutes and legs and keep them aligned. In the beginning you need to hold this position for 30 seconds, and then gradually increase the time.

Intermediate Level

Toe Touch

Target Muscle: Rectus Abdominus

For this exercise you need to lie down on your back. Raise your legs straight above the hips and your arms straight above your shoulders. During breathing out period, try to reach for your toes with your fingertips.

Now, move your hands back in the starting position, but secure that your shoulder blades do not contact the floor. Hold your abs tight while doing this exercise. Perform 2 sets with 15 reps each.

Scissor Lifts

Target muscles: obliques

Start with lying down on your back with your arms close to the body and the palms toward the floor. Now, pull your legs up and bend your knees at an angle of 90 degrees. After that, raise the left leg up while lowering your right one. Then, change legs for 2 minutes, taking a break of 1 minute. Perform three sets.

Resistance Bend Knee Tuck

Target muscles: transverse abdominals

For doing this exercise, you will use a chair in which you have to brace yourself between the backrests. Keep your elbows bent, relax your neck and shoulders down, raising your chest and head.

Hold your abdominals tight. Now, bend your knees slowly and in the breathing out period, you need to raise them up towards the chest. Take them down but without touching the floor. Perform three sets with 15 reps.

Advanced Level

Knee-Ups

Target muscles: rectus abdominus

For this exercise, you will need two sturdy chairs. Since you have acquired them brace yourself between the backrests of these two chairs. Hold the elbows slightly bent, your shoulders need to remain down, and neck relaxed, but the head and the chest are being lifted.

Russian Twist

Start the exercise by sitting on the ground, bend your knees and hold your back straight. Now, stretch your arms in front of you, then pull up the heels of the floor and balance yourself on the tailbone. Keep this position and start to rotate your arms left and right farthest as possible. Perform three sets with 20 reps.

Ball Leg Lift

Target muscles: transverse abdominals

Begin this exercise with lying down with your arms on the sides. Use a ball and place it between the ankles, and then bend your knees. Now, stretch out your legs at 45 degrees and pull them down gradually, make sure that there is no contact with the floor. Perform two sets of 20-30 repetitions.

Source: staynaturallyhealthy

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