If you are a man who wants better developed and more defined abdominal and pectoral muscles, you are not alone. With the exception of the biceps, the frontal torso is the body area men most frequently want to develop, according to Bill Phillips in "Body for Life." To do so, you can either perform a weight training regime that hits each muscle group separately or do exercises that hit both groups at the same time.
Pushups
You probably remember pushups from high school gym class. To do a pushup, you lie down facing the ground with your weight on your hands and feet. You "push up" by extending your arms and then lower yourself back to the ground. Pushups engage your pectoral muscles for the upward and downward motion, but they also place heavy demand on your abdominals and abdominal obliques to stabilize your body throughout the range of motion.
Yoga
Yoga practice involves putting your body through a series of postures that use your body weight to develop strength, definition, balance and endurance. Going through any traditional yoga routine will include postures that hit both your abs and your pecs. However, you can also focus on those areas with specific postures including plank pose, eka pada, crane pose, dolphin pose, chaturanga and side plank.
Kettle Bell Clean and Press
A kettle bell is similar to a dumbbell, but it has its entire weight located on one side of the grip bar. This means the weight swings while in use, adding dynamic motion to your workout. A kettle bell swing starts with the bell on the ground between your legs. You grip the bell in a squatting position, then stand upright and swing it to shoulder level. From there, you press it upward above your head, and then lower it slowly to the starting position. This exercise works just about every muscle in your body -- including your abs and pecs.
Burpies
Another calisthenic exercise from gym and the military, burpies are also known as "four count squat thrusts." You start this exercise while standing, and then squat down to place your hands on the floor. Kick your legs out into pushup position, do a pushup, pull your legs back to your hands and then stand up. This works your pecs during the pushup. While your legs travel, your abs are engaged to stabilize you.
References
- "Body for Life"; Bill Phillips; 2000
- Yoga Journal: Arm Balance Poses
- "The Four-Hour Body"; Tim Ferris; 2011
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