Begin on the knees and hands and contract the back and belly muscles. Then, drop down to the forearms while you extend the legs behind you. End up resting on the balls of the feet. Your hips need to be up, the back needs to be held straight, and the neck relaxed. Hold the position for 3 seconds and then slowly go back to the primary position. Do 10 repetitions.
Lie on the back and place the soles close to the body and the knees to the side. Your hands need to be behind the head and the elbows in line with the ears. Your back needs to be flat on the ground. Then, start contracting the belly muscles, breathe in, and curl the chest up a few inches on the floor toward the legs. Slowly lower down to primary position. Do 10 repetitions.
Side to side
Lie on the floor and bend the knees. Your feet need to be flat on the floor and the arms by the sides. Breathe in and contract the belly muscles by sliding the right hand toward the right foot. Maintain the head and neck aligned and the lower part of the back onto the floor. Next, go to primary position slowly, and repeat the same with the other side. Do 15 repetitions.
Lie on the floor and hold your hands behind the head. Then, tighten the abdominal muscles, raise the left knee and touch it with your right elbow. Go back to the primary position and then do the same with the right knee and the left elbow. Do 2 sets of 15 repetitions. Make sure your hands are relaxed so that you avoid pulling the neck.
Fingers to toes
Lie down, straighten the legs and extend them toward the ceiling. The arms need to be by the body. Breathe in and tighten the abdominal muscles as you crunch up from the waist and extending the hands toward the toes. Do 2 sets of 15 repetitions.
Reverse crunch with resistance bands
Lie on your back and bend the knees. Hold the arms by the body and hold one end of the band with each hand. The band needs to be wrapped around the upper part of your shins. Then lift the knees toward the chest until the hips are no longer on the floor. Maintain the position for 3 seconds and then go back to the primary position. Do 2 sets of 10 repetitions.
Lie on your back with the arms by the sides. Lift the legs and breathe in. Draw the navel in toward the spine as you lower the legs to the left side, about 5 inches from the floor. Go back to the primary position and repeat the same with the right leg. Do 3 sets of 15 repetitions.
Ball leg lift
Lie with your face down on a ball and roll forward until your hands are on the floor. Only the tops of your feet should be flat on the ball. Then, lift the left leg a few inches and maintain the back and right leg straight. Maintain the position for 3 seconds and then lower the leg down. Do the same with the other leg. Do 10 repetitions.
Brace between the backrests of two chairs and hold the elbows slightly bent. The shoulders need to remain down; your neck needs to be relaxed, while the head and chest are elevated. Tighten the abdominal muscles and then breathe in slowly and bring the knees to your chest. Avoid swinging back and forth. Raise one knee at a time if you find it difficult in the beginning. Do 3 sets of 15 repetitions.
5 additional exercises that will help you burn abdominal fat:
Medicine ball swing
Begin in standing position with the legs at shoulder-width. Slightly bend the knees and hold a ball in your hands. Squat and swing the ball between the legs, behind you, and then stand up and swing it up in front of you and overhead. Do 20 repetitions.
Sit tall on the edge of a chair and then put the hands on the edge. The fingers need to point toward the knees. Next, contract the abdominal muscles and bring the toes 2 to 4 inches off the floor. Raise the buttock off the chair. Hold the position for 5 to 10 seconds. Then, lower and repeat for 60 seconds.
Sit tall on a mat and bend the knees by the chest. Your hands need to be placed at the sides. Next, lie down and bend your knees, with the palms downward faced. Breathe in and lift the head and shoulders. Begin pumping the arms 6 inches up and down, reaching with the fingertips. Breathe in for 5 pumps and breath out for 5 more. Do 100 pumps. Press the lower back toward the ground while pulling in the belly muscles toward the spine.
Squat thrust with twist
Begin in standing position, with the feet wide open and the arms in front of you at shoulder height. Begin squatting and bend the knees for 90 degrees and twist the upper body to the left. Do the same with the other side.
Lie with the face down. Your palms need to be near the chest. Raise the head, shoulders, and chest off the ground, while pulling the shoulder blades down. Hold this position for 2 seconds and then go back to primary position. Do 10 repetitions.