15-day flat abs challenge

A plump and flabby abdomen is a problem that is difficult to cope with only through a diet. Exercise ball will make this problematic part of the body beautiful and lose belly weight.

The female organism is predisposed to deposits of fat in the abdomen, and the formation of the so-called “muffin top” around. The first and main cause of fat in the lower abdomen is genetic memory, which in the case of pregnancy requires the body to store fat reserves of energy for both the mother and the child. Without this trick, perhaps humanity would not have survived to this day.

The belly slimming ball is fit ball or fitness ball. Unlike the bored crunches, gymnastics on the fitness ball helps to eliminate belly fat. Despite its simplicity, this simulator is multifunctional and involves all muscle groups.

There are a lot of exercises for weight loss in the abdomen with the ball. They can be modernized. The effectiveness of these simple exercises is greatly enhanced by the fact that the body has to strain to keep the balance or not to lose the ball.

Exercises with a large elastic ball fit ball will help you to correct the posture, improve coordination, reduce the waist, and also make your body more enduring. Fit ball is an indispensable sports equipment when it comes to exercises for the muscles of the abdomen.

During this training you are in an unstable position, and your muscles come in constant tension to maintain balance, additional load allows you to correct the problem areas quickly.

Today we will show you exercises that you can perform at home. They include not only exercises with fit ball but cardio exercises as well. Do them regularly, and in 15 days you will get flat abs and good mood. Scroll down to find out the details.

#1. Lowering Ab Twist

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Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.

Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.

Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center, and rotate to the right. This completes one rep.

Do 16 full rotations.

#2. Windshield Wiper Abs

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1. Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle.

2. Rotate the hips to one side, without letting the legs touch the floor.

3. Lift your legs and return to the starting position.

4. Rotate the hips to the opposite side and repeat until set is complete.

#3. Reversed Plank

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1. Sit on the mat with your legs extended, place a band around your waist, extend your arms back with your fingers facing the body, and secure the band under your hands.

2. Lift your butt off the mat and squeeze the glutes.

3. Lower the hips to return to the starting position and repeat.

#4. Side Plank Leg Lift

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Begin in a side elbow plank on your right side with your heels stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.

Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.

Do three sets of 15 to 20 repetitions on each side.

#5. Plank with Arm-Leg Raises

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Come into plank position with your arms and legs straight and your shoulders above your wrists.

With control, raise your right arm up as you simultaneously raise your left leg up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.

With control, lower your right arm and left leg back to the starting position. That counts as one rep. Repeat with the left arm and right leg.
Complete three sets of 10 reps.