These 9 Exercises Will Burn Your Abdominal Fat In Less Than 20 Days

Stomach fat consists of 2 types of fat: hypodermic and visceral, the latter being a dangerous layer of fat which covers all vital organs. It affects the insulin resistance and at the same time, it increases the risk of diabetes. In addition, it releases the hormone leptin that regulates the memory, appetite, and learning. According to many studies, fat people are more likely to suffer from dementia. All of us know that is extremely difficult to eliminate abdominal fat, but with strong will, great effort, and small changes in your diet, you can get rid of it within 3 weeks.

Exercise routine for belly-busting:

This routine is composed of three different levels: beginner, intermediate, and advanced, meaning that you will have to do all 9 exercises on a daily basis to achieve the optimal results. Start with the beginner level, and then gradually increase it.

Beginner Level:

  1. Butterfly Crunch

Lie down on your back and place your hands beneath your head. Make sure the under parts of the leg are widely spread. Then, pull up your chest off the ground. Make 3 sets with 10 repetitions.

  1. Hip Lifts

Lie on the left side and have your left elbow support the body. Then, start lifting the right arm while you pull up your left hip. Next, lower your hip without touching the floor. Make 2 sets with 15 repetitions.

  1. Front Plank

Lower down your chest and touch the ground with your forearms. Make sure your elbows are aligned with the shoulders. Pull up your knees so to transfer all of your weight on the toes. Stay in this position for 30 seconds, and then increase the time gradually.

Intermediate Level:

  1. Toe Touch

This exercise targets the rectus abdominus. To do it, you need to lie down on the back and lift your legs above in a straight direction. When exhaling, with your fingertips try to reach for your toes. Then, return to the beginning position without touching the ground. While doing this exercise, keep your abs tight. Make 2 sets with 15 repetitions.

  1. Scissor Lifts

The main aim of this exercise is to oblique. Lie down on the back and have your arms placed near your body. Lift both of your legs up and bend the knees at 90 degrees. While lifting the left leg, lower your right. Do 2 minutes of this for each leg. Make 3 sets with 1-minute break.

  1. Resistance Bend Knee Tuck

This exercise targets the transverse abdominals. Take a chair and brace yourself between the backrests. Hold bent your elbows and relax your shoulders and neck while lifting your head and chest. Bend your knees and start lifting them up towards your chest while breathing out. Then, lower them without touching the ground. Make 3 sets with 15 repetitions.

Advanced Level:

  1. Knee-Ups

This exercise targets rectus abdominus. Take 2 chairs and brace yourself between their backrests. Bent your elbows slightly and relax your neck. Your chest and head should be elevated.

  1. Russian Twist

Sit on the floor, keep your back straight, and bend your knees. Then, start pulling up your heels off the ground while establishing a balance on your tailbone. Stay like that for a how long as you can and rotate your arms right and left. Make 3 sets with 20 repetitions.

  1. Ball Leg Lift

This exercise targets the transverse abdominals. Lie down on the ground and bend your knees. Hold a ball between your ankles. Then, stretch out your legs and gradually pull them down without touching the ground. Make 2 sets with 20 repetitions.

Source: healthandhealthyliving.com

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