Having chest and abdominal muscles that are tight and toned require the proper exercises that work the muscles from various angles. A few crunches and push-ups are simply not going to get the job done. Performing targeted chest and abdominal exercises at least twice a week will lead to more lean muscle, giving you a defined look.
Dumbbell Chest Press
Lie down on top of a stability ball, with your neck, shoulders and upper back pressed into the ball. Hold a dumbbell in each of your hands. Start with the dumbbells positioned straight above your chest with your palms facing outward. Lower your arms to bring the dumbbells down until your elbows are slightly lower than your chest. When you are in the lowest position, your arms should resemble a football goal post. Reverse the motion to raise the dumbbells, bringing them near one another without locking your elbows. Continue for one to three sets of eight chest presses.
Chest Dips
Chest dips require the use of parallel bars. Begin by holding your body above the bars at arms length, locking your elbows in place. Breathe in and slowly lower your body while allowing your upper body to lean forward to a 30-degree angle. As you lower yourself, slightly flare out your elbows until you begin to feel your chest stretch. Breathe out and return to the starting position, using only your chest to raise your body. Continue for two sets of eight chest dips.
Long Arm Crunch
Lie down on an exercise mat. Clasp your hands and stretch your arms over your head, keeping your elbows in close to your ears and your arms flat on the floor. Engage your abdominal muscles and raise your shoulder blades up from the floor. Hold for two seconds before lowering back to the mat. To prevent neck strain, keep your arms straight during the entire movement. If neck pain occurs, place your dominant hand behind your head. Perform three sets of 12 crunches.
Swiss Ball Oblique Crunch
Lie down on top of the ball on your right side. Straighten your legs, position your hands directly behind your ears and place your feet up against a wall for added support. Raise your shoulder, crunching sideways in the direction of your hips. Remain in the position for one second and release. It is vital that you not twist your body during the crunches. Do two sets of 10, switch sides and repeat.
References
- "Weights on the Ball Workout"; Steven Stiefel, 2004
- "Six-Pack Abs"; Matt Roberts; 2003
- "The Little Abs Workout Book"; Erika Dillman; 2003
Member Comments