The accumulation of fat in the abdominal belt is a problem that affects a large part of the world’s population. Not only does it affect the health of the sufferer 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 allow you to find a flat stomach and well carved in just 14 days.
Beginner exercises
1 – Butterfly Crunch
On a gym mat, lie on your back, then bend your knees outward and glue the soles of your feet together as far as possible to your pelvis. Then place your hands behind your head, with your elbows on the same line as your ears. Keeping your back straight and well glued to the ground, contract your abdomen and raise your bust a few inches to your legs then down. To repeat 10 times.
2 – Lateral flexions
Lie on your back, bend your legs and rest your feet flat on the floor by spreading them to the width of the pelvis. Extend your arms along your body, and make sure to keep your head and neck on the same straight line and your pelvis firmly on the ground. By contracting your abs and breathing, stretch your right arm to try to touch your right foot, then return to the original position before changing sides. To repeat 15 times.
3 – The board
On your carpet, get on all fours, then place your forearms flat on the carpet and stretch your legs behind you. The weight of your body now rests on your forearms and toes. Be sure to keep your back straight and your body on the same line. Avoid arching so you do not have back pain. Keep this position for 20 to 30 seconds, contracting your abs and breathing normally. Release and repeat the exercise 10 times.
Intermediate exercises
4 – Toe touch
Lie on your back and raise your legs upwards, forming a right angle with your bust. Extend your arms in front of you, then contract your abdominals, raise your bust to try to touch your toes. Do 2 sets of 15 exercises.
5 – Crunch cross
Lie on your back with your fingers behind your ears, and stretch your legs in front of you. Then, by contracting your abs, bend your left leg and try to touch your knee with your right elbow. Return to the initial position, then try to touch your right knee with your left elbow. Do 2 sets of 15 repetitions.
6 – Inverted crunch with elastic bands
Always on the back, bend your knees and place on the top of your shins an elastic band which you hold the ends with your hands placed at each side of your knees. Raise these towards your chest, contracting the abs and holding the band firmly with your hands. Keep this position for 3 seconds before returning to the home position. Do 2 sets of 10 repetitions.
Advanced movements
7 - Knee Record
Sit on a chair, leaving as much distance as possible between your back and your back. Place your hands on the sides of the chair to support you, bending your elbows slightly. Lean your back to the back of the chair, then raise your knees to your chest before going down. Make a slow and precise movement, while firmly contracting your abs and avoiding bending your back or swinging from front to back. Do 3 sets of 15 repetitions.
8 - Lateral swinging of the legs
Lie on your back, stretching your arms to the sides, for more support. Raise your legs up to form a right angle between them and your bust. By contracting your abs and trying to tuck in your belly button, lower your legs to the right side without touching the ground, then return to the initial position, before doing the same for the left side. Do 3 sets of 15 repetitions.
9 - Reverse leg lifts with Swiss ball
Put your bust on a Swiss Ball, then roll forward until your hands touch the ground and only your feet are flat on the Swiss Ball. By contracting your abs and keeping your back straight and your left leg extended, lift your right leg up. Hold this position for 3 seconds before returning to the original position and switching sides. Do 3 sets of 15 repetitions.