Abdominal fat is the most difficult one to eliminate, it requires great determination, healthy diet and proper exercises. The stomach fact is consisted of two types of fat: visceral and hypodermic fat. The dangerous fat is the visceral fat as it is deep fat that coats the vital body organs. This fat increases the risk of diabetes and greatly impacts the insulin resistance.
This fat releases the leptin hormone, accountable for regulation of appetite, learning and memory. Numerous studies have already confirmed that fat people have increased risk of dementia.
Even though it is extremely difficult to remove stomach fat, with proper change of lifestyle you will manage to remove it in 2 to 3 weeks.
You can achieve this by using the following belly-busting exercise routine. It involves 3 different levels: beginner, intermediate, and advanced.
For optimal effects, perform the 9 exercises every day. We advise you to start with the beginner’s level and steadily increase your level.
Beginner Moves:
- Front Plank
The starting position of this exercise is on your knees and hands. Then, bring down your chest in order for the forearms to contact the floor. Hold your elbows aligned with your shoulders.
Pull up your knees slowly and transfer the body weight on your toes. Next, contract the glutes and legs, and maintain them in a straight line. In the beginning of your workout routine hold this position for 30 seconds, and later on gradually increase the time.
- Butterfly Crunch
For this one, go into lying position where the under parts of your feet ought to be touching each other. Position them closer to the body as much as possible.
The hands need to be placed beneath your head. Pull up the chest off the floor, but ensure to pull up your lower back, and then return to the starting position. Perform 3 sets with 10 repetitions.
- Hip Lifts
Take a lying position, but on the left side. Bent your knees with your left elbow supporting your body on the ground, and then elevate your right arm and pull up your left hip. After that, lower your hip, but do not hit the floor.Perform2 sets with 15 repetitions each.
This exercise can also be done with straight legs, but it is not recommended for a beginner as it may be difficult for performance.
Intermediate Moves:
- Scissor Lifts
Target muscles: Obliques
Get to a lying position with your back on the floor, the arms near the body and the palms toward the floor. Then, raise your legs and bend your knees at 90 degrees angle. Next, lift the left leg up meanwhile lowering the right one. Switch the legs for 2 minutes, and rest for 1 minute. Perform 3 sets of this exercise.
- Toe Touch
Target muscles: Rectus Abdominus
Lie down on your back, and pull your legs up straight above the hips and your arms straight above your shoulders. Try to reach for your toes with your fingertips while breathing out.
Now, bring your hands back in the starting position, but ensure your shoulder blades not to touch the floor. Hold your abs tight during the performance of this exercise. Perform 2 sets with 15 repetitions each.
- Resistance Bend Knee Tuck
Target muscles: Transverse abdominals
This exercise requires the use of a chair, where you will have to brace yourself between the backrests. Keep your elbows bent, and then relax your neck with your shoulders down, raising your chest and head.
Hold your abs tight. Next, bend your knees slowly and then lift them up towards the chest while breathing out. After that, bring them down but without touching the floor. Perform 3 sets with 15 repetitions.
Advanced Moves:
- Ball Leg Lift
Target muscles: Transverse abdominals
For this exercise you will need a ball. Get yourself into a lying position with your arms placed on the sides. Then, bend your knees with a ball between the ankles. Pull out your legs at a 45 degrees angle and then bring them down gradually without making contact to the floor. Perform2 sets with 20 to 30 repetitions.
- Knee-Ups
Target muscles: Rectus abdominus
In order to perform this one you will need two sturdy chairs. Once you have acquired them brace yourself between the backrests of these two chairs, hold the elbows slightly bent, shoulders remaining down, the neck relaxed, while the head and the chest are lifted.
- Russian Twist
For this exercise you need to sit on the floor, bend your knees and make sure to maintain your back straight. Then stretch your arms in front of you, and pull up the heels of the floor and balance yourself on the tailbone. Keep this position and start rotating your arms left and right as farthest possible. Perform 3 sets with 20 repetitions.
