The chest and abdomen compose a large amount of your upper body, and excess fat is hard to ignore when it appears in those areas. To help reduce this fat, you can do muscle-building exercises in conjunction with fat-burning exercises. When working your chest, you automatically work your abs because you need to keep them tight to maintain proper form. This especially holds true if you use a stability ball.
Cardio
Whenever fat reduction is the goal, you have to do cardio to increase your caloric expenditure. Do any type of cardio that gets your heart rate elevated, such as indoor cycling, jumping rope, power walking, stair-climbing or running. When doing cardio, aim for 45 to 60 minutes and perform these types of exercises three or four days a week.
Chest Presses on Ball
Chest presses on the ball are done with dumbbells. Lie face up on the ball with your head and shoulders resting comfortably. Your feet should be flat on the floor and your knees bent, and you should be holding the dumbbells straight above your chest with your palms facing your knees. Keeping your abs tight, slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights back up and repeat 10 to 12 times. When doing chest presses, do not let the weights bang into each other.
Decline Push-ups
Decline push-ups target your upper chest. Place your lower shins on top of the ball, place your hands on the floor slightly wider than shoulder-width apart and push yourself up until your arms are fully extended. When lifting up, raise your hips and straighten your back by contracting your abs. Keeping your back straight, lower yourself down by bending your elbows. Once your chest is within a fist-width of the floor, push back up and repeat for 10 to 12 reps.
Incline Push-ups
Incline push-ups target your lower chest, and they can also be done on the ball. Place your hands shoulder-width apart on the ball and place your toes hip-width apart on the floor behind you. Carefully push yourself up, tighten your abs and form a straight line from your shoulders to your heels. Your body should be at an angle to the floor at this point. Slowly lower yourself down by bending your elbows, stopping when your chest is close to the ball. Keeping your back straight, push yourself up and repeat 10 to 12 times.
Hanging Leg Raises
Hanging leg raises target your lower abs; they are done with a pull-up bar. Jump up and grab the bar with an overhand, shoulder-width grip. Keeping your upper body still, raise your legs up until they are at least parallel to the floor. Slowly lower them down and repeat 15 to 20 times.
Ball Roll-ins
Ball roll-ins work your obliques which are found on the sides of your stomach. Place your lower shins on the ball and place your hands shoulder-width apart on the floor. Your back should be straight at this point, and you should be in the extended position of a push-up. In a steady motion, roll the ball on the floor as you pull your knees in toward your right shoulder. After holding for a second, extend your legs and repeat, pulling your knees in toward your left shoulder. Continue alternating back and forth until you've done 15 to 20 reps with each side.
Double Crunches
Double crunches work your upper and lower abs simultaneously. Lie on your back with your legs straight and hands on the sides of your head. In a steady motion, lift your shoulders and legs off the ground, and bring your elbows and knees toward each other. Slowly lower and repeat 15 to 20 times. When you lower yourself down, stop just short of the ground to keep resistance on your stomach.
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