Weight gain accumulates evenly throughout the whole body. While you may want to reduce it in certain areas, you have to realize that spot reduction is not possible. But you can still do targeted exercises to help build metabolically active muscle and help tone the areas. Perform three to four sets of the exercises and work out three times a week on alternating days.
Running
Run for 45 to 60 minutes three times a week. Cardiovascular exercise can burn calories and help reduce weight from the chest and stomach. If you are not a big fan of running, perform something you do enjoy, such as Spinning®, stair climbing, elliptical training, jumping rope, swimming or kick boxing. Do three cardio sessions each week.
Bench Presses
Lift a barbell to do bench presses. Lie face up on the bench and grab the bar with a wide grip. Push it off the supports and hold it directly above you. Slowly lower it down until it lightly touches your chest and push it back up. Stop your arms just short of locking out and repeat.
Incline Presses
Hold a pair of dumbbells above you to do incline presses. Lie on the bench with your arms extended, palms facing forward and the weights an inch apart. Bend your elbows and lower the dumbbells until you feel a strong contraction in your upper chest. Push the weights back to the starting point and repeat.
Incline Push-ups
Perform incline push-ups on a stability ball. This can target your chest and stomach due to the unbalanced nature of the ball. Place your feet on the ground and your hands on the ball, shoulder-width apart. Straighten your back by contracting your abs and extend your arms. Your body should be at an angle to the ground at this point. Lower your chest toward the ball until your stomach lightly touches it. Push yourself back up and repeat.
Reverse Crunches
Lie face up on the ground to do reverse crunches. Place your hands on the floor at your sides, lift your legs off the floor and draw your knees in toward your chest. Extend your legs back out stopping them right above the ground. Repeat for a set of reps.
Russian Twists
Use a decline bench for Russian twists. Hook your lower shins under the padded support on the bench and extend your arms in front of your chest. Clasp your hands together and curl your body up by contracting your abs. Rotate your body to your right as far as you can, then rotate to your left side as far as you can. Go back and forth in a smooth motion and maintain a straight back throughout the exercise. If you want added resistance, hold onto a medicine ball.
Stability Ball Crunches
Place your mid-back on the ball to do crunches. Lift your head and shoulders up slightly and place your hands on the sides of your head. Curl your body up by contracting your abs. Squeeze forcefully for a second, lower yourself down and repeat.
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