The abdomen is one of the parts of the body that is most prone to accumulating fat, due to several factors, such as poor diet, lack of physical exercise and a sedentary lifestyle.
Once the fat is stored there, it is usually difficult to burn and eliminate it. But thanks to these 9 targeted exercises, you can find a flat and well sculpted stomach in just 14 days.
9 exercises to eliminate abdominal fat and regain a flat stomach
Exercises for beginners:
- Butterfly Crunch:
_ On a gym mat, lie on your back then bend your knees outwards (the sides) and stick the soles of your feet together, raising them as much as possible towards your pelvis.
_ Then, place your hands behind your head, elbows well aligned with the ears.
_ Keeping your back straight and well glued to the ground, contract your abdomen and raise your bust a few centimeters from the ground, towards your legs. Come back down.
_ Repeat the exercise 10 times.
- Lateral bends
_ Start by lying on your back with your knees bent and your feet flat on the floor. Extend your arms along your body.
_ Next, take a deep breath while contracting your abdominal muscles, then slide your right hand towards your right foot before returning to the initial position.
_ Make sure to keep your head and neck aligned, your back and spine well supported on the floor.
_ Do 15 reps, before switching sides and doing the same.
- Front plank
_ Get on all fours, knees and hands on the floor, with your back straight and your neck relaxed.
_ Then, place your forearms on the floor and stretch your legs backwards so that you stand on your tiptoes.
_ Hold your position for about 30 seconds, then return to the starting position.
_ Repeat 10 times.
- Toe touch
_ Lie on your back, then raise your legs up, forming a right angle with your bust.
_ Then, extend your arms in front of you, contract your abs and raise your chest to try to touch your toes. Return to your original position.
_ Do two sets of 15 exercises.
_ Start by lying on your back, put your hands behind your head and bend your knees.
_ By contracting your abdominal muscles, bring your left knee towards you, so that it touches your right elbow (without pulling your neck forward).
_ Return to the initial position, then do the same exercise with your right knee which must touch your left elbow.
_ Do 15 exercises for each side.
- Reverse Crunch with Elastic Bands
_ Lie on your back and bend your knees. Place an elastic band on the top of your shins and hold the ends with your hands which will be placed on each side of your knees.
_ Then, raise your knees towards your bust by contracting the abdominals and holding the band firmly.
_ Hold your position for 3 seconds then repeat.
_ Do two sets of 10 repetitions.
- Knee lift
_ Sit on a chair and leave a distance between the backrest and your back.
_ Next, place your hands on the sides of the chair, bending your elbows slightly.
_ Now lean your back towards the back of the chair, without touching it. Raise your knees towards your chest by contracting your abs, then lower them slowly.
_ Avoid bending your back or rocking back and forth during the exercise.
_ Do three sets of 15 repetitions.
- Leg Swing
_ Lie on your back with your arms at your sides. Lift your legs up to form a right angle with your bust.
_ Then, lower your legs on the right side without touching the ground, contracting your muscles and trying to get your belly in.
_ Return to the starting position and do the same on the left side.
_ Do three sets of 15 repetitions.
- Leg lift with Swiss Ball
_ Put your chest on the ball and roll forward until your hands touch the ground. Only your feet should be placed flat on the ball.
_ Then, slowly raise your right leg upwards by contracting your abs and keeping your back straight. Hold this position for 3 seconds.
_ Return to the starting position and do the same exercise with the other leg.
_ Do 10 repetitions for each leg.