Chest & Ab Exercises

Developing a toned chest and six-pack abs requires exercises that recruit every angle of the muscles. Hopping down to do push-ups and crunches every night is not enough to properly train your chest and abs. Training your abs and chest twice per week with targeted exercises will increase lean muscle mass for a tighter, more defined appearance.

Chest Press

Performing chest press stimulates the arms, shoulders and pectoral muscles. Lie back on a flat bench with dumbbells in each hand. Raise the dumbbells so your elbows are bent at 90 degrees. Make sure your hands are even with your chest and face your palms forward. Press the dumbbells up and together over your chest. Slowly lower the weights down to the starting position. Repeat for four sets of 12 to 15 repetitions.

Decline Push-Ups

Decline push-ups recruit the lower portion of the chest muscles. Stand in front of a flat bench with your back facing the bench. Place your hands on the floor in front of you and position your feet on top of the bench. Your body should be angled toward the ground. Slowly lower your chest toward the ground and pause for one second. Press up and return to the starting position. Repeat for four sets of 12 to 15 repetitions.

Stability Ball Knee Tucks

Doing stability ball knee tucks engages the abs, external obliques and lower back. Start on all fours and position the stability ball underneath your hips. Walk your hands forward until the ball is under your feet. Roll the ball and bring your knees toward your chest. Slowly roll the ball backward until your legs are straight, returning to the starting position. Repeat for four sets of 20 repetitions.

Planks

Planks work the core and shoulder muscles to stabilize the body. Start in a push-up position. Lower your body onto your elbows. Keep your spine in a straight line from head to toe. Hold this position for 30 to 45 seconds. Repeat the exercise for three sets.