Abdominal and Chest Tightening Exercises
Effective Workout Techniques for a Better Physique
Introduction
It is no secret that the abdomen and chest are among the areas most prone to storing fat in the body. Many people, especially women, struggle with unwanted fat in these regions, which negatively affects body shape and mobility. The main reasons for fat accumulation in the abdomen or chest are lack of movement, poor nutrition, and genetic factors. Many on diet plans often complain of losing weight without any visible effect on the belly or chest, a common misconception as following a diet alone is insufficient for burning all stored calories and fat. Results will not be evident without specific exercises for tightening the abdomen and chest.
Abdominal Tightening Exercises
Bicycle Exercise
This exercise is named so because its movements resemble the action of pedaling a bicycle. The individual lies on the ground and simulates pedaling in the air while intertwining their hands behind their head, bringing the right elbow to meet the left knee in a coordinated manner. This exercise should be performed at a moderate speed for one minute, followed by brief rests, and repeated three times in total.
Ball Exercise
For this exercise, the individual uses a ball, lying fully on the ground, stretching their arms straight onto the ground, holding the ball with both hands. They then bring their hands towards their feet to roll the ball, returning to the previous position, with the ball maintained between the feet, then rolling the ball back from their feet to their hands.
Leg Raise Exercise
This exercise involves lying on the ground and intertwining the hands behind the head. The individual raises their bent legs until nearing their chest or raises them straight up to a 90-degree angle for more difficulty. This should be practiced between 15 to 30 times, based on ability and preference, ideally divided into three sets with rest breaks in between.
Chest Tightening Exercises
Weight Resistance Exercise
Lying on the back while holding weights in each hand, if weights are unavailable, water bottles (1.5 to 2 liters) may be used. The person should position their arms horizontally to their shoulders and, gradually, lift the arms toward the chest and lower them back down. This exercise can be repeated 10 to 12 times.
Chest Fly Exercise
While lying on the back with arms spread out at shoulder level, palms facing upwards and holding weights, the individual lifts both arms to meet in the middle. Elbows should be bent and weights raised above the chest area. The hold position should last for 5 seconds before returning to the original position slowly, and this should be repeated 10 to 12 times.
