The belly and chest take up a large surface area on the anterior (front) side of the body. They are also areas that tend to have the most fat on the body. When fat accumulates, it can be the result of a sedentary lifestyle, poor eating habits or a combination of both. To rid yourself of this fat, you need to make some lifestyle adjustments and make exercise a priority.
Step 1
Clean up your diet. Eat foods that are high in nutrients like fruits, vegetables, lean meats, fish, low-fat dairy products, whole grains and beans. Avoid foods that are high in saturated fat, sodium and sugar.
Step 2
Increase your metabolism by eating a small meal every two to three hours that is a combination of protein and carbs. A baked chicken breast with steamed Brussels sprouts and couscous is a late-day meal example.
Step 3
Perform incline presses with dumbbells. Lie on the bench with your feet flat on the floor and your arms extended straight above. Hold the dumbbells 1 inch apart with your palms facing forward. Slowly lower them down until your upper arms are parallel to the floor, then lift them back to the starting point. Keep your core tight the whole time and do not allow your arms to move forward or backward. Do 12 to 15 reps with moderate weights.
Step 4
Perform dumbbell chest presses on a stability ball. Lie on the ball with your shoulders and the back of your head touching. Lift your hips up so your body comes into a bench position. Push the dumbbells up in the air and hold them 1 inch apart. Lower them down until your upper arms are parallel to the ground and push them back up. Do 12 to 15 reps. Keep your core tight and back straight throughout the whole exercise.
Step 5
Do decline presses with dumbbells. Lie on the bench with your lower shins hooked under the padded supports. Extend the dumbbells straight up and hold them 1 inch apart with your palms facing forward. Lower the weights down until your upper arms are parallel to the floor and push them back up. Do 12 to 15 reps.
Step 6
Perform hanging knee raises with the aid of a pull-up bar. Grab the bar with a shoulder width grip and let your legs hang straight down. Bring your knees up to your chest and slowly lower them back down. Do 15 to 20 reps.
Step 7
Perform bicycle maneuvers. Lie on your back with your upper body in a crunch position. Lift your legs up and bend your knees so your shins are parallel to the ground. Alternate moving your opposite elbow toward your opposite knee in a pedaling motion. Extend your legs straight with each cycling motion. Do 15 to 20 reps.
Step 8
Use the ball to do abdominal pull-ins. Place your shins on the ball and your hands on the ground directly under your shoulders. Draw your knees into your chest by contracting your abs and rolling the ball on the floor. Extend your legs back out and repeat for 15 to 20 reps.
Step 9
Do 45 to 60 minutes of cardio to burn fat on your chest and stomach. Perform any type of cardio exercise that you like, such as running, biking, swimming, elliptical training, stair stepping, rowing or jumping rope.
Tips and Warnings
- Do your belly and chest exercises three times a week on non-consecutive days. Perform three to four sets of each exercise. Do your cardio three days a week on other non-consecutive days.
Things You'll Need
- Dumbbells
- Incline bench
- Stability ball
- Decline bench
- Pull-up bar
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