Your chest and belly comprise the majority of the front of your upper body. Your chest muscles are responsible for helping you push things away from you, and in women can help keep your breasts from sagging. Belly fat is not only an unsightly accumulation of excess fat, but can also be a risk to your health. According to the Mayo Clinic, excess belly fat is connected to higher risks of certain cancers, high blood pressure, diabetes, sleep apnea and can also lower the level of your HDL cholesterol levels, also known as your good cholesterol.
Step 1
Do at least 20 minutes of high-intensity aerobic exercise every day. According to bodybuilding.com, high-intensity cardio burns more fat compared with low intensity cardio and in a shorter amount of time. It will also increase your metabolism long after the exercise is done, helping you burn fat throughout the day. Calculate your target heart rate by subtracting your age from 220. The number you come up with is your maximum heart rate, multiply your MHR by 0.70, then multiply your MHR by 0.85. These two numbers will be the heart rate range you need to be in for high-intensity aerobic exercise for at least 20 minutes.
Step 2
Train your chest from several angles. Warm up your chest with light weights with which you can easily do 10 reps. You will target the middle of your chest with bench presses--your upper chest with incline presses on a 30-degree angled bench and the lower part of your chest with decline presses or dips. Do three sets for each part of your chest with a rep range of six to ten reps for each set with a weight that you can easily do for six reps, but no more than ten.
Step 3
Train your abdominals with weights. Do leg raises for 10 to 15 reps in each set for three sets with a light weight held in between your feet. Then do cable rope crunches for 10 to 12 reps per set for another three sets. Rest 30 seconds to a minute in between each set to allow your muscles to recuperate sufficiently to do it again. Keep a full range of motion throughout the exercise to ensure you fully worked your abdominals.
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