You desperately want to burn your belly fat and strengthen your abdominal muscles right? Then you should definitely try out these amazing exercises. However, you shouldn’t forget to do regular cardio workout at least 3 times weekly if you want optimal results.
Let’s check all these exercises in detail:
- Abdominal hold
First, sit tall on the edge of a chair and then put the hands on the same edge. Note that the fingers need to point toward the knees. Further, you should contract the abdominal muscles and bring the toes 2 to 4 inches off the floor. Then raise the buttock off the chair and hold the position for 5 to 10 seconds. At the end, lower and repeat for 60 seconds.
- The hundred
You have to sit tall on a mat and bend the knees by the chest. Note that your hands need to be placed at the sides. After this, just lie down and bend your knees, with the palms downward faced. Then just breathe in and lift the head and shoulders. Next, you need to begin pumping the arms 6 inches up and down, reaching with the fingertips. Just breathe in for 5 pumps and breathe out for 5 more. You should do 100 pumps. While pulling in the belly muscles toward the spine you need to press the lower back toward the ground.
- Squat thrust with twist
You should begin in standing position. Your feet should be wide open and the arms in front of you at shoulder height. Then, begin squatting and bend the knees for 90 degrees and after this twist the upper body to the left. You need to do the same with the other side.
- The cobra
First you should lie with the face down and your palms need to be near the chest. After that just raise the head, shoulders, and chest off the ground. You need to hold this position for about 2 seconds and then go back to primary position. You should do 10 repetitions.
- Front plank
You should begin first on the knees and hands and contract the back and belly muscles. Next, while you extend the legs behind you drop down to the forearms. You need to end up resting on the balls of the feet. Remember that your hips need to be up, the back needs to be held straight, and the neck relaxed. You should hold this position for 3 seconds and then slowly go back to the primary position. You have to do 10 repetitions.
- Butterfly crunches
First of all, you need to lie on the back and place the soles close to the body and the knees to the side. Your hands should be behind the head and the elbows in line with the ears. Also your back needs to be flat on the ground. Then, you need to start contracting the belly muscles, just breathe in, and curl the chest up a few inches on the floor toward the legs. Then just slowly lower down to primary position. You need to do 10 repetitions.
- Side to side
You need to lie on the floor and bend the knees. Hence, your feet need to be flat on the floor and the arms by the sides. Just breathe in and contract the belly muscles by sliding the right hand toward the right foot. You need to maintain the head and neck aligned and the lower part of the back onto the floor. Furthermore, go to primary position slowly, and then repeat the same with the other side. You need to do 15 repetitions.
8.Medicine ball swing
You need to begin in standing position with the legs at shoulder-width. Then slightly bend the knees and hold a ball in your hands. After this just squat and swing the ball between the legs, behind you, and then stand up and swing it up in front of you and overhead. You should do 20 repetitions.
- Fingers to toes
First lie down straighten the legs and extend them toward the ceiling. Namely, the arms need to be by the body. Just breathe in and tighten the abdominal muscles as you crunch up from the waist. Also you should extend the hands toward the toes. You need to do 2 sets of 15 repetitions.
- Reverse crunch with resistance bands
You need to lie on your back and bend the knees. What is more, you need to hold the arms by the body and hold one end of the band with each hand. The band should be wrapped around the upper part of your shins. After that lift the knees toward the chest until the hips are no longer on the floor. You need to maintain the position for about 3 seconds and then go back to the primary position. You should do 2 sets of 10 repetitions.
- Leg swings
To begin with, you need to lie on your back with the arms by the sides. Then lift the legs and breathe in. Next, you should draw the navel in toward the spine as you lower the legs to the left side, about 5 inches from the floor. Then go back to the primary position and just repeat the same with the right leg. You should do about 3 sets of 15 repetitions.
- Ball leg lift
You should lie with your face down on a ball and roll forward until your hands are on the floor. Note that only the tops of your feet should be flat on the ball. After this, you need to lift the left leg a few inches and maintain the back and right leg straight. You should maintain the position for 3 seconds and then lower the leg down. Remember that you need to do the same with the other leg. Do 10 repetitions.
You should brace between the backrests of two chairs and hold the elbows slightly bent. Remember that the shoulders need to remain down; your neck needs to be relaxed. You should tighten the abdominal muscles and then breathe in slowly and bring the knees to your chest. What is more, you need to avoid swinging back and forth as well. Then raise one knee at a time if you find it difficult in the beginning. Do 3 sets of 15 repetitions.
To begin with, just lie on the floor and hold your hands behind the head. After this, just tighten the abdominal muscles, then raise the left knee and touch it with your right elbow. You need to go back to the primary position and then do the same with the right knee and the left elbow. You should do 2 sets of 15 repetitions. Need to make sure that your hands are relaxed so that you avoid pulling your neck.