Exercise and follow a healthy diet to whittle down chest and belly fat. As far as the exercise portion of this game plan goes, increase your caloric expenditure while building muscle. Use free weights and your body weight to accomplish this task. By building muscle, you can tone the front of your torso and create better definition. The best exercises are the ones that target as much of your chest and abdominal muscles as possible.
Elliptical Training
The best way to lose fat at any location of your body is through cardiovascular training. Since your chest is one of the areas you want to slim down, perform elliptical training to promote weight loss and lean muscle gain. You contract your chest muscles every time you push the machine's handles forward while working out. Aim for 45 to 60 minutes of elliptical training three to four days a week.
Chest Presses on Ball
Chest presses work the middle part of your chest, and they are commonly done on a bench. However, to increase the emphasis on your abs, perform this exercise on a stability ball. Lie face-up on the ball with your knees bent, feet flat on the floor, and your head and shoulders resting comfortably. Hold the dumbbells an inch apart above your head with your palms facing your knees. Slowly bend your elbows and lower the weights to your sides. Once your upper arms parallel the floor, push back up. Repeat for 10 to 12 repetitions.
Decline Push-ups
Decline push-ups work your upper chest muscles--perform this exercise on a stability ball to increase the ab recruitment. Place your lower shins on the ball and your hands slightly wider than shoulder-width apart on the floor. In a steady motion, push yourself up, lift your hips and tighten your abs to form a straight back. Slowly lower yourself down until your chest is within a fist-width of the floor. Repeat for 10 to 12 repetitions.
Incline Push-ups
Incline push-ups target your lower chest. Place your hands shoulder-width apart on your stability ball. Place your toes hip-width apart on the floor behind you--your legs should be at an angle to the floor at this point. In a steady motion, push yourself up, lift your hips and tighten your abs to straighten your back. Slowly lower yourself down until your chest is close to the ball. Repeat 10 to 12 times.
Seated Leg Pull-ins
Seated leg pull-ins work your lower abs. Sit on the end of a weight bench with your legs extended in the air in front of you. Use your hands to grasp the edges of the bench behind your butt. In a smooth motion, pull your knees into your chest and squeeze your abs forcefully. Carefully extend your legs back out. Repeat 15 to 20 times.
Russian Twists
Russian twists work your obliques, which are on the sides of your belly. This exercise requires a medicine ball. Stand with your feet shoulder-width apart while holding the ball straight in front of your chest. Keeping your lower body still, twist at the hips to rotate your upper body back and forth from your right to left side in a steady motion. Keep your arms straight and head in line with the ball. Continue until you've completed 15 to 20 repetitions.
Ball Sit-ups
Ball sit-ups target your upper belly area. Lie on the ball with your head and shoulders slightly elevated, knees bent and feet shoulder-width apart on the floor. After placing your hands on the sides of your head, lift your torso forward and squeeze your abs forcefully. Slowly lower your torso. Repeat for 15 to 20 repetitions.
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