Here Are Some Exercises To Burn Your Belly Fats In Less Than A Month

Belly fat is the most harmful fat in your body, linked to many diseases. If you want to burn the extra fat, some exercises will help you to achieve that. Despite performing these exercises, you need to do cardio regularly at least 3 times a week. 

For Beginners:

 Plank

Begin by getting up into a press up position. Bend the elbows and rest your weight on the forearms, not on hands. Your body will form a straight line from the shoulders to your ankle. Hold this position for 15 seconds (3 sets a day) then increase the time each day for 5 seconds more.

 Butterfly crunch

Lie on your back, twist your knees to the sides and place your soles together as near as possible. Put your hands behind your head and place your elbows in line with your ears.

Hold your back on the level of the floor. Contract your abs and turn your midsection a couple inches off the floor toward your legs. Then, you can return back to the beginning position. You should repeat this exercise for 10 times.

 Side to side

Lie on your back, bow your knees, and make sure your arms are at sides, and your feet on the ground. Slide your right hand in a direction to your right foot and then breathe out. Keep your neck and head adjusted. Return to the beginning position, and switch sides. Make 15 repetitions of this exercise.

 Intermediate moves 

Lie on your back, and straight up the legs towards the roof. Keep your arms at sides. You need to move your hands in a direction to your toes, but make sure to keep your back on the ground. Make 2 sets of 15 repetitions.

 Reverse mash with resistance groups

Lie on your back, twist your knees and keep your arms at sides. Hold the end of the band with each hand, and ensure that the band is wrapped around the shins. Lift your knees toward the midsection until you feel that your hips are no longer on the ground. Hold for 3 seconds and return back to the starting  position. You should do 2 sets of 10 repetitions.

Advanced Moves

 Leg Swings

Lie on your back, place your arms at sides and raise your legs and feet. Attract navel toward the spine while lowering the legs to the left side around 5 inches to the ground. Return back to the starting position, and repeat on the other side. Do 3 sets of 15 repetitions on each side.

Ball leg lift

Lie on a ball with your face down and keepyour hands on the  ground. The highest points of your feet need to be at the same level with the ball. Raise your leg 2-3 inches toward the roof, but make sure to keep your right leg and back straight. Hold for 3 seconds and return back to the beginning position. Make 10 repetitions with each leg.

Knee-ups

Place yourself between the backrests of 2 seats. Keep the shoulders down, neck loose, elbows bowed, and head and mid section lifted. You need to convey your knees to the mid-section, making sure not to swing forward and backward. Raise one knee at once. Make 3 sets of 15 repetitions.

Medicine ball swing

Start in a standing position with your legs apart at shoulder-width. Twist your knees and take the ball in your hands. Squat and swing the ball behind you between your legs. Stand up and swing up before you and over your head. Repeat this exercise for 20 times.

Abdominal hold

You need to sit tall on the edge of a chair, place your hands on the edge with the fingers pointing toward your knees. Tighten your abs and bring the toes 2-4 inches off the ground. Raise your butt off the chair and hold thisposition for 5-10 seconds. Lower yourself down and repeat.

The hundred

You should sit tall on the mat with your knees bent by your chest, and  your hands placed at sides. Lie down with your palms facing down and your knees bent.

Breathe out and lift your head and shoulders off the mat. You should pump your arms six inches up and down, and reach with the fingertips. Breathe in for 5 pumps then breathe out for 5 pumps.

Do 100 pumps, or 10 full breaths. Make sure to keep your lower back pressed in toward the ground, and keep your lower abs pulled in toward the spine.

Squat push with turn

Start in a standing position with your feet completely open. Place your arms at shoulder height. Squat down and turn the abdominal area to one side. Then,switch the side and repeat.

The cobra

Lie on the floor with your face down, and palms near the chest. Raise your head, chest, and shoulders off the ground, but make sure to pull your shoulder blades down and together. Hold this position for 2 seconds then lower back down.Repeat this exercise for 8-10 times.

Source: Healthandhealthyliving