9 Exercises To Burn Abdominal Fat In 20 Days

There are two types of stomach fat- the hypodermic and the visceral fat. The visceral fat is the one that is around the vital organs and is actually more harmful because it actually impacts the insulin resistance and causes higher risk of diabetes.

The leptin hormone is freed from the fat and it has a function to regulate the learning, memory and appetite.

It is usually not very easy to eliminate the stomach fat, but with an improved and healthier diet and regular exercising. You can eliminate the stomach fat in 2 -- 3 weeks.

Belly-busting exercises routine

There are three different levels: beginner, intermediate, and advanced. For optimal results, it is recommended to do each of these exercises regularly every day. First begin with the lowest level -- the beginners and slowly increase it to be intermediate.

Beginner Moves:

1. Butterfly Crunch

First lie down on the ground and put the feet together for the under parts are connected together. They move them as closer to your body as you can.

Put your hands under your head. Then lift your upper part of the mat, but do not lift the lower back, and than move back to the starting position. Perform 3 sets of 10 repetitions.

2. Hip Lifts

Lie down on the ground and turn on your left side. Bend your knees and put all the balanceon your left elbow on the ground. Then lift your left hip with your right arm. Then move your hip closer to the floor but not to touch it.

Perform 2 sets of 15 repetitions. You can also do this without bend knees but it is way more difficult for a begginer.

3. Front Plank

The starting position for this exercise is to lift yourself up on your knees and hands. Then slowly lower your chest in order for the forearms to touch the floor. The shoulders and the elbos should be in the same line.

Then lift your knees slowly and transfer your balance on the feet. Then line up your legs and glutes. Hold this position for 30 seconds and each time increase the time.

Intermediate Moves:

1. Toe Touch

Goal: Rectus Abdominus

Start by lying on the back. Then pull up your legs in a straight line above the hips and do the same with your arms above the shoulders. Touch your toes with the fingertips and breathe out.

Then relax your hands and pull them back in the starting position but they should not make contact with the ground. Tighten your abs and maintain them like that the whole time. Perform 2 set of 15 repetitions.

2. Scissor Lifts

Goal: obliques

First lie down on the floor on your back nad put your arm with the palms facing the floor. Then lift your legs up and also bend the knees at 90 degrees.

Then lift the right leg and lower the left leg at the same time. Then switch the legs every two minutes but rest for one minute in between. Perform 3 sets.

3. Resistance Bend Knee Tuck

Goal: transverse abdominals

Place one chair near you and hold yourself in between the brackests. Keep your shoulders down, relax your neck, and bend your elbows, while pulling up your head and chest.

Tightebn your abs constantly. Then slowly bend your knees and pull the closer to your chest while breathing out. Lower them down but do not make contact with the floor. Perform 3 sets with 15 repetitions.

Advanced Moves:

1. Knee-Ups

Goal: rectus abdominalis

You will need two sturdy chairs and hold yourself between the brackests, maintain your shoulders down, relax the neck, and bend your elbows and slowly lift your chest and head.

2. Russian Twist

First sit on the ground, maintain you back in a straight line and bend your knees. Place your arms in front of you straight, and lift the feet of the floor and then balance your body on the tailbone. Maintain this position and move your arm to the right and the left side as far as you can. Perform 3 sets with 20 repetitions.

3. Ball Leg Lift

Goal: transverse abdominals

First lie down on the ground and place your arms on the floor. Take a ball and hold it with your ankles and then bend your knees. Then stretch your legs again in an angle of 45 degrees and then bend them again slowly, but they should not make a contact with the floor. Perform 2 sets of 20-30 repetitions.


Source: fitandhealthy24.com

Comments