9 Exercises To Burn Abdominal Fat In 20 Days
Belly fat is made up of visceral and hypodermic fat. Visceral fat is the most dangerous type of fat which covers the internal organs and increases the risk of several serious diseases such as diabetes. This type of fat also increases insulin resistance, which further raises the risk of several diseases. According to recent studies, fat people are more prone to dementia, which is one of the reasons why you should get rid of your belly fat immediately.
However, this is easier said than done – belly fat is the most difficult type of fat to burn. In order to succeed, you need to follow a healthy diet and start exercising regularly, which takes a lot of time some people just don’t have. But, don’t worry – we’re going to show you a few simple and effective exercises which will reduce your belly fat in only 2-3 weeks!
The routine we have for you has 3 levels – beginner, intermediate and advanced. The 9 exercises are easy to perform and won’t take much of your time, but will provide incredible results.
Lie on your back on the floor and touch your feet together, then put them as close to your body as you can. Now, put your hands behind your head, then pull the chest off the ground while keeping your lower back on the floor. Do 3 sets of the exercise with 10 repetitions each.
Lie on your left side on the floor, then bend your knees and let your left elbow support your body on the floor. Now, lift the right arm and pull up your left hip, then lower it, but don’t let it reach the floor. Repeat 2 sets of the exercise with 15 repetitions each. If you want a bigger challenge, try doing the hip lifts with straight legs.
Go down on your hands and knees, then pull your chest down to the ground until your forearms touch the floor. Keep your elbows in line with the shoulders. Now, pull up your knees to transfer your weight on the toes, then squeeze your abs and keep a straight line. Hold the position for 20-30 seconds in the beginning, then gradually increase the duration every day.
This exercise is aimed at your obliques. Lie down on your back and keep your hands close to your body and your palms facing the ground. Now, pull your legs up and bend your knees at a 90-degree angle, then lift the left leg and lower your right one. Switch the legs for 2 minutes, then take a minute break and repeat 3 sets of the exercise.
Lie down on your back on the floor and lift your legs just above your hips, while keeping your arms above your shoulders. Now, exhale and try to reach for your toes with your fingertips, then go back to the original position, but don’t let your shoulder blades touch the ground. Keep your abs squeezed all the time and repeat 2 sets of the exercise with 15 repetitions per set.
Resistance bend knee tuck
This exercise targets the transverse abdominals and requires a chair. Take the chair by the armrests and keep your elbows bent, then relax and put your shoulders down while lifting your chest and head. Now, contract your abs, then bend your knees slightly and lift them up towards the chest. Now, take the knees down without touching the ground, and repeat 3 sets of the exercise with 15 repetitions per set.
Sit on the floor and bend your knees, while keeping your back straight. Now, stretch your arms in front and pull up the heels off the ground, balancing your body on your tailbone. Stay in this position and rotate the arms left and right in 3 sets with 20 repetitions each.
Brace yourself on the backrests of two chairs and keep your elbows bent and your shoulders down while lifting your chest and head. This exercise is aimed at the rectus abdominus muscle group.
Ball leg lift
Lie down on your back with your arms beside your body, then bend your knees and take a ball between your ankles. Now, stretch the legs at a 45-degree angle and pull them down without touching the ground. Repeat the ball leg lift 20-30 times per set in 3 sets.