9 Exercises to Burn Abdominal Fat in 14 Days

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Butterfly crunch

1

Goal: rectus abdominus (six packs)

Lie down on your back with the soles of your feet together close to your body as possible, with knees twisted out to sides. Place hands behind your head, elbows in accordance with ears. Holding your back flat on floor and stomach muscles contracted; breathe out and curl your chest up a couple inches off the floor toward your legs. Lower to start. Repeat 10 times.

Side to side

2

Goal: obliques (sides)

Lie on your back, knees twisted and feet flat on the floor, with your arms at your sides. Breathe out and contract your abs as you slide your right hand toward your right foot. Your head and neck should remain aligned and your lower back pressed to the floor. Return to start and then switch sides. Repeat 15 times.

Front plank

Beg3

Goal: transverse abdominals

Start on your knees and hands. Holding your back and stomach muscles contracted, drop down to your forearms while extending legs out behind you so you are laying on the balls of your feet. Be sure to hold your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 10 times.

Intermediate moves

Inter1

Fingers to toes

Inter2

Goal: rectus abdominus

Lie on your back with your legs straight and stretched out toward the ceiling, with arms around your sides. Breathe out and contract your abs as you crunch up from your waist and extend your hands toward your toes. Keep your back flat on the floor. Work up to 2 sets of 15 reps.

Scissors

Inter3

Goal: obliques

Lie on your back with your fingers resting behind your head. Keeping your abs tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 15 reps in a smooth, constant movement, keeping abs engaged and hands relaxed so you do not pull on your neck. Work up to 2 sets.

Reverse crunch with resistance bands
Goal: transverse abdominals

Lie on your back with your knees bent, arms around your sides, holding one end of a band in every hand, with the band wrapped around tops of shins. Raise your knees toward your chest until your hips leave the floor. Hold for 3 seconds; lower to start. Repeat for 2 sets of 10 reps.

Advanced moves

Knee – ups

Goal: rectus abdominus

Brace yourself between the backrests of two sturdy chairs, keeping elbows slightly bent, shoulders down, neck relaxed, head and chest lifted. Keeping your abs tight, breathe out and then very slowly bring your knees to your chest without swinging back and forth. If your form falters, try raising one knee at a time. Build up to 3 sets of 15 reps.

Leg swings

Goal: obliques

Lie on back with arms out to sides, legs and feet indicating up. Breathe out and draw navel toward spine as you lower legs to left side around 5 inches from floor. Return to start and repeat on right side. Continue switching sides for a total of 15 reps. Work up to 3 sets.

Ball leg left

Goals: transverse abdominals

Lie with your face down on a ball and move forward until your hands are on floor and just the tops of your feet are flat on ball. Keeping your back and right leg straight, slowly lift leg a couple of inches toward the ceiling. Hold for 3 seconds and then lower. Do 10 reps and then switch legs. Include 2 repetitions every week as long as you can maintain perfect structure.

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