9 Exercises To Burn Abdominal Fat In 14 Days - Time For Natural Health Care

Are you of those who struggle with excess fat on your stomach? Do you have oval or diamond body type? Then you must learn how to say goodbye to the fat on your stomach because this fat increases the risk of diabetes, due to the effect it has on the insulin resistance, and it can also be the reason for many other health issues. Hypodermic fat and visceral are actually this stomach fat. The first one or the hypodermic fat is the cellulite, or the fat directly under the skin, while the later is the deep fat covering and layering the vital organs.

The visceral fat is responsible for the regulation of the memory, learning, and appetite because it releases the leptin hormone. Moreover, the risk of dementia is on a higher level at overweight people.

Stomach fat can cause you many headaches if you want to get rid of it, but if you are persistent and dedicated you can succeed. With lot of effort and some healthy changes in your daily eating routine, you can remove that stomach fat in just 2 weeks.

Belly-busting exercise routine

There are 3 levels of this routine, namely beginner level, intermediate and advanced level. For the best effects and results, every day you should perform 9 abs workouts. You start with the beginner level, and as you master it, you continue with the upper levels of workout.

Beginner level workout:

Butterfly Crunch

Lie down with the soles of your feet together and pull them towards your body. Put your hand behind your head. Then, exhale and curl your chest a few inches above the floor, then lower back down. Crunch up again for ten reps. Be sure to keep your lower back flat on the floor and your stomach muscles tight. This workout works on your six packs.

Hip Lifts

Lie on the left side of your body and bent your knees. Support your body on the floor with your elbow. Then, lift your arm, pull your left hip and then lower your hip, but be careful not to touch the floor.

Perform 15 repetitions, twice. This exercise can be done also with straight legs, but you can do it this way when on a higher level of mastering the workouts.

Front Plank

Start position is with your knees and forearms on the mat. Then, lift your knees off the mat, squeeze your legs together, squeeze your gluts, and try to get a flat back.

To transfer the weight, sink in the lower back and then raise your hips up in the air. Try to find the best position for you and try to keep in the same body position for at least 30 seconds, but as you master the technique, try to keep the same position longer.

Intermediate level workout:

Toe Touch

Targets: Rectus Abdominus

Lie on the back with your feet straight above your hips and your arms extended above your shoulders. Slowly bring your shoulders blades off the ground slowly reaching towards your toes. Then, drop back down keeping your abs tighten till you are done with all of the repetitions. Be sure to keep your legs still during the entire motion.

Scissor Lifts

Target: Oblique muscles

Lie down on your back, and make sure that your stomach muscles are engaged and your back is flat against the floor. Hands are down by your side and your legs are to be bent in 90 degrees. Then you alternate, left and right, up and down. Do 3 sets of 2 minutes each, with one minute break.

Resistance Bend Knee Tuck

Targets: Transverse Abdominals

Sit down, put your feet together and under the bottom of your feet place the resistance band. Cross the band across your legs. While you lie down on your back, firmly hold each end of the band. Extend your arms over head with your legs together extended straight out beneath you.

Keep the band taught and begin to tuck your knees into your chest as your shoulders come off the floor. Bring your hands to your knees in the tucked position and contract your midsection. Extend your arms and legs back out in a controlled motion to the starting position and repeat. Do 15 repetitions in 3 sets.

Advanced level workout:

Knee-ups

Targets: Rectus Abdominus

Stand between two sturdy chairs with your forearms slightly bent and your shoulders down. Relax your neck and your chest and head are raised up. Slowly raise your bend legs up and back down.

Russian Twist

Sitting with your knees bend and your heels on the floor, tilt back to 45 degrees angle with your arms straight up to your chest and your back perfectly straight. Slowly move twisting your torso with your arms and chest from left to right as far as you can. Continue until you complete 20 repetitions, 3 sets.

Ball Leg Lift

Targets: Transverse Abdominals

Lie down, face up, arms out, with your lower legs resting on the top of the ball. Arch up your back inhaling and then flex back down and exhale with your back pressing down the floor. Then pick up the ball between your feet. Push the ball out holding your lower back close to the floor. Hold back in as you exhale. Repeat this exercise for 20-30 repetitions, 2 sets.