9 EXERCISES TO BURN ABDOMINAL FAT IN 20 DAYS

The stomach fat is made of visceral and hypodermic fat. Visceral fat is a dangerous deep fat that covers the vital organs. It increases your risk of diabetes and it affects the insulin resistance.

This fat releases the leptin hormone which has a responsibility to regulate the appetite, memory, and learning. Many studies proved that fat people have increased risk of dementia.

It is very difficult to get rid of the stomach fat, but with a great effort and some diet changes, you will be able to remove the fat in 2-3 weeks.

Belly-busting exercise routine
This routine includes 3 different levels: beginner, intermediate, and advanced. You should perform the 9 exercises every day in order to obtain the best results. You can start with the beginner level and gradually increase your level.

♦♦♦ Beginner Moves ♦♦♦
Butterfly Crunch

You should lie on your back and make sure the under parts of your feet are touching each other. Place them as closer to the body as possible.
Your hands should be placed beneath your head. Pull up the chest off the ground, but make sure not to pull up your lower back then return to the beginning position. Do 3 sets with 10 repetitions.

Hip Lifts
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You should lie on the left side. Your knees should be bent and your left elbow should support your body on the floor. Lift your right arm and pull up your left hip. Then, lower your hip, but make sure not to hit the floor.
Do 2 sets with 15 repetitions each. You can also perform the exercise with your legs straight, but in this way it will be more difficult for you if you are a beginner.

Front Plank
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Your beginning position is on your knees and hands. Pull down your chest so the forearms contact the ground. Keep your elbows aligned with your shoulders.
In order to transfer your weight on your toes, pull up your knees slowly.  Contract your glutes and legs and keep them in a straight line. You should keep this position for half a minute at first then gradually increase the time.

Toe Touch

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Targets: Rectus Abdominus
You should lie down on your back. Lift your legs straight above the hips and your arms straight above your shoulders. While breathing out, try to reach for your toes with your fingertips.
Get your hands back in the beginning position, but make sure your shoulder blades do not touch the ground. Keep your abs tight while performing this exercise. Do 2 sets with 15 repetitions each.

Targets: obliques
Lie down on your back with your arms near the body and the palms toward the ground. You should pull your legs up and bend your knees at 90 degrees.
Lift the left leg up while lowering your right one. Switch the legs for 2 minutes, taking a break for 1 minute. Do 3 sets.

esistance Bend Knee Tuck

Targets: transverse abdominals

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.

Russian twist
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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.

Knee ups

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
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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.

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