Having a flabby body can take a toll on your self-esteem. If you have excess flab in your stomach, you are at an increased risk of developing cardiovascular disease, diabetes and other health problems, according to the Mayo Clinic. A vast number of exercises can be done to help you firm up---most of which utilize all of the major muscle groups.
Chest Presses
Chest presses work your pectorals, and they are done on a flat bench with dumbbells. Lie face-up while holding the weights an inch apart with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push back up and repeat for 10 to 12 reps. Maintain a tight core throughout.
Lateral Raises
Lateral raises are performed with dumbbells and they target your shoulders. Stand with your feet hip-width apart and hold the weights in front of your thighs with your palms facing each other. After bending your knees, hips and elbows slightly, raise the dumbbells up to your sides until your arms parallel the floor. Slowly lower them down and repeat 10 to 12 times. When lowering the dumbbells, do not let them bang into each other.
Bent Over Rows
Bent over rows are performed with a barbell and work your back muscles. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with a shoulder-width grip. After bending forward to get your back slightly higher than parallel to the floor, lift the bar up to stomach height and squeeze your shoulder blades together. Slowly lower the bar and repeat 10 to 12 times.
Triceps Extensions
Triceps extensions work the backs of your upper arms. Lie face-up on a bench while holding dumbbells in your hands with your arms fully extended above you and your palms facing each other. In a smooth motion, bend your elbows and lower the weights down by the outsides of your ears. After pausing for a second, extend your arms up and repeat for 10 to 12 reps. Keep your upper arms still throughout the movement, and do not let your arms flare out to the sides.
Barbell Curls
Barbell curls work your biceps, which are on the front of your upper arms. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an underhand, shoulder-width grip. While keeping your core tight and back straight, lift the bar up until your palms face your chest. Squeeze your biceps forcefully, lower the bar and repeat 10 to 12 times.
Squats
Squats are exercises that work your glutes and leg muscles. Step under a weighted bar that is in a squat rack and lay it across your shoulders. After grabbing the bar with a wide grip, hoist it off the supports and step back three steps. Once you have placed your feet shoulder-width apart, slowly lower yourself down by bending your knees. When your thighs are parallel the floor, stand up and repeat for 10 to 12 reps. Maintain a straight back and tight core throughout and do not let your knees go past your toes when lowering.
Crunches
Crunches work your stomach muscles. Lie on your back with your knees bent, feet flat on the floor and hands on the sides of your head. In a controlled motion, lift your shoulders off the floor and curl your upper body forward. Squeeze your abs forcefully, lower yourself down and repeat for 12 to 15 reps. According to the American Council on Exercise, your feet, tailbone and lower back should remain in contact with the mat at all times.
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