Side to Side
Lie on the floor and bend the knees, and your feet should be flat on the floor and the arms by the sides. Take a deep brath and contract the belly muscles by sliding the right hand toward the right foot.
Your neck and head should be aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions.
In order to perform this exercise, you need to begin with your knees and hands on the floor, while contracting the belly and back muscles, drop down the forearms and extend your legs behind you and in the end you should rest on the balls of your feet.
Lift your hips up, straight your back and relax the neck. Hold this position for 30 seconds and then return to initial position. If you are a beginner, gradually increase the time from 15 seconds the first day and add 5 more seconds each day.
The plank is a full body exercise that will work your arms, shoulders and legs too!
Lie on the back, place the soles close to your body with your knees bent to the side. Place your hands behind the head and the elbows in the same line with the ears.
Place your back flat on the ground and contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position.
Repeat this exercise 10 times
Fingers to Toes
Lie on the floor, place your hands by your side and straight and extend your legs towards the ceiling. Breathe in and tighten the abs as you crunch up from the waist and extend the hands toward the toes. Make sure your back remains flat on the floor. Repeat this exercise in 2 sets of 15 repetitions.
Lie on the floor and keep the finger behind the head. Tighten the abs, elevate the left knee and touch it to your right elbow. After that return to the initial position and repeat the same exercise with the right knee.
Switch sides for 15 reps, in 2 sets, make sure you are engaging the belly muscles in a smooth motion, and your hands should be relaxed in order not to pull on the neck.
Reverse Crunch with Resistance Bands
Lie on your back, bend your kness, place your arms by your side and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor.
Hold this position for 3 secodns and return to initial position. Repeat this exercise in 2 sets of 10 repetitions.
Lie on your back with your arms out to sides, lift your legs and feet, breath in and draw navel toward spine as you lower legs to the left side about 5 inches from floor. Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets.
Ball Leg Lift
Take a ball and lie on it with your face down and roll forward until the hands are placed on the floor. During this position, just the tops of the feet should be flat on the ball.
After that, lift the left leg a few inches towards the ceiling, but make sure your back and right leg are in straight position, hold for 3 seconds and then lower it. Make 10 repetitions with one leg and then switch legs and do another 10 repetitions with that leg. In order to obtain best results, you should add 2 repetitions each week.
Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, you neck should be relaxed, shoulders should remain down while the head and the chest should be elevated.
Make sure your abs are tight, breath in and slowly bring the knees to your chest, but avoid swinging back and forth. If you are a beginner and this is a bit difficult for you to perform, you are allowed to raise one knee at a time. Repeat in 3 sets of 15 reps.
We will also give you the following 5 exercises that will help you burn your abdominal fat but do not forget that you need to do cardio exercises at least 3 times per week.
Squat Thrust with Twist
For this exercise you need to be in a standing position with your feet wide open, with your arms at shoulder height, in front of you. Start squatting down, bend your knees at 90 degrees and twist your upper body to the left. Then, switch the side and repeat.
Lie with the face down and the palms near the chest, and raise the head, chest and shoulders off the ground, while pulling the shoulder blades down. Remain thus for 2 seconds and then lower and repeat 8-10 times.
Medicine Ball Swing
Stand with your legs a bit more than shoulder-width apart. Hold a ball in your hands and bend your knees a bit. After that, you should squat, and swing the ball between the legs behind you, and immediately stand and swing it up in front of you and overhead. Repeat it 20 times.
Sit tall on a mat and bend you knees by your chest with your hands by your side. After that, lie down and bend the knees, and your palms need to be faced down. Breathe in and lift the head and shoulders.
Start pumping the arms 6 inches up and down, reaching with the fingertips. Breathe in for 5 pumps, and breathe out for 5 more. Do 100 pumps. Your lower back should be pressed in towards the ground and the lower belly muscles pulled in towards the spine.
In order to perform this exercise, sit tall on the edge of a chair and place your hands on the edge with the fingers pointing towards the knees. Conctract the abs while bringing the toes 2 to 4 inches off the floor. After that lift the buttock off the chair. Hold this position for 5 to 10 seconds and return to initial position. Repeat this exercise for a minute.