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Monday, 12 September 2016

9 Exercises to Burn Belly Fat In Less Than a Month!

9 Exercises to Burn Belly Fat In Less Than a Month!


People who have this problem desperately are trying to find a way which can help them to eliminate the excess fat. Even though there are many artificial products and different types of diets which can help you in the process of losing fat, the natural way is the best method to achieve your goal.

For Starters

-Side to Side
Lie on the floor and bend the knees, and your feet should be flat on the floor and the arms by the sides. Take a deep brath and contract the belly muscles by sliding the  right hand toward the right foot.

Your neck and head should be aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.

In order to perform this exercise, you need to begin with your knees and hands on the floor, while contracting the belly and back muscles, drop down the forearms and  extend your legs behind you and in the end you should rest on the balls of your feet.

Lift your hips up, straight your back and relax the neck. Hold this position for 30 seconds and then return to initial position. If you are a beginner, gradually increase the time  from 15 seconds the first day and add 5 more seconds each day.

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

-Butterfly crunch

For this exercise you should lie down on your back, bend the knees to the side and place the soles near to your body. Set your hands behind your head and set the elbows  in ear- line.

Your back needs to be flat on the floor. Contract your abdominal muscles, breathe in and curl up the chest a few inches off the ground, toward your legs. Lower in order to  get back to the starting position. Repeat it for ten times.

Intermediate moves

Lie on the floor and keep the finger behind the head. Tighten the abs, elevate the left knee and touch it to your right elbow. After that return to the initial position and repeat  the same exercise with the right knee.

Switch sides for 15 reps, in 2 sets, make sure you are engaging the belly muscles in a smooth motion, and your hands should be relaxed in order not to pull on the neck.

-Fingers to Toes
Lie on the floor, place your hands by your side and straight and extend your legs towards the ceiling. Breathe in and tighten the abs as you crunch up from the waist and  extend the hands toward the toes. Make sure your back remains flat on the floor. Repeat this exercise in 2 sets of 15 repetitions.

-Reverse Crunch with Resistance Bands

Lie on your back, bend your kness, place your arms by your side and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift  the knees  toward your chest until the hips are elevated and leave the floor.
Hold this position for 3 secodns and return to initial position. Repeat this exercise in 2 sets of 10 repetitions.

Advanced Moves

-Ball Leg Lift
Take a ball and lie on it with your face down and roll forward until the hands are placed on the floor. During this position, just the tops of the feet should be flat on the ball.
After that, lift the left leg a few inches towards the ceiling, but make sure your back and right leg are in straight position, hold for 3 seconds and then lower it. Make 10  repetitions with one leg and then switch legs and do another 10 repetitions with that leg. In order to obtain best results, you should add 2 repetitions each week.

-Leg Swings
Lie on your back with your arms out to sides, lift your legs and feet, breath in and draw navel toward spine as you lower legs to the left side about 5 inches from floor.  Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets.

Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, you neck should be relaxed, shoulders should remain down while the head and  the chest should be elevated.

Make sure your abs are tight, breath in and slowly bring the knees to your chest, but avoid swinging back and forth. If you are a beginner and this is a bit difficult for you to  perform, you are allowed to raise one knee at a time. Repeat in 3 sets of 15 reps.

We will also give you the following 5 exercises that will help you burn your abdominal fat but do not forget that you need to do cardio exercises at least 3 times per week.

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