The accumulation of fat in the abdominal area is a problem that affects a large part of the world’s population. Not only does it impact the health of the person who suffers from it by increasing the risk of cardiovascular disease, but it also has a negative effect on self-esteem. To help you get rid of it, here are 9 targeted exercises that will help you get a flat, well-sculpted stomach in just 14 days!
Exercises for beginners
1 – Butterfly crunch
On a gym mat, lie on your back, then bend your knees outward and press the soles of your feet together, bringing them up as far as possible toward your pelvis. Then place your hands behind your head, with your elbows in line with your ears. Keeping your back straight and glued to the floor, contract your abdomen and raise your chest a few inches toward your legs, then lower back down. Repeat 10 times.
2 – Side bends
Lie on your back, bend your legs and rest your feet flat on the floor, spreading them to the width of your pelvis. Stretch your arms along your body, and make sure to keep your head and neck on the same straight line and your pelvis well stuck to the ground. As you contract your abdominals and breathe, reach out with your right arm to try to touch your right foot, then return to the starting position before switching sides. Repeat 15 times.
3 – Plank
On your mat, get on all fours, then place your forearms flat on the mat and extend your legs behind you. Your body weight is now on your forearms and toes. Be sure to keep your back straight and your body in line. Avoid arching your back to avoid back pain. Hold this position for 20 to 30 seconds, contracting your abdominal muscles and breathing normally. Release and repeat the exercise 10 times.
4 – Toe Touch
Lie on your back and raise your legs upward until they form a right angle with your torso. Stretch your arms out in front of you, then, while contracting your abdominal muscles, raise your chest to try to touch your toes. Do 2 sets of 15 exercises.
5 – Crossed crunch
Lie on your back with your fingers behind your ears and stretch your legs out in front of you. Then, while contracting your abdominal muscles, bend your left leg and try to touch your knee with your right elbow. Return to the starting position, then try to touch your right knee with your left elbow. Do 2 sets of 15 reps.
6 – Reverse crunch with elastic bands
Still on your back, bend your knees and place an elastic band on the top of your shins, holding the ends with your hands on either side of your knees. Raise your knees toward your chest, contracting your abdominal muscles and holding the band firmly with your hands. Hold this position for 3 seconds before returning to the starting position. Do 2 sets of 10 reps.
7 – Knee Up
Sit in a chair with as much distance as possible between the back of the chair and your back. Place your hands on the sides of the chair for support, bending your elbows slightly. Bend your back toward the back of the chair, then bring your knees up toward your chest before bringing them back down. Use a slow, precise motion, while firmly contracting your abs and avoiding arching your back or rocking back and forth. Do 3 sets of 15 reps.
8 – Lateral Leg Swing
Lie on your back with your arms out to the sides for support. Raise your legs up so that they form a right angle between them and your torso. As you contract your abs and try to pull your belly button in, lower your legs to your right side without touching the floor, then return to the starting position, before doing the same for your left side. Do 3 sets of 15 reps.
9 – Reverse leg raise with Swiss ball
Place your torso on a Swiss Ball, then roll forward until your hands touch the ground and only your feet are placed flat on the Swiss Ball. While contracting your abs and keeping your back straight and your left leg straight, lift your right leg up. Hold this position for 3 seconds, then return to the starting position and switch sides. Do 3 sets of 15 reps.
As you get used to this exercise, it is recommended that you add two reps per set each week to maintain your performance.