Abdominal and chest exercises at home

Achieving an attractive athletic figure requires working on tight muscles without flab or signs of sagging. A set of exercises for the abdominal and pectoral muscles at home, we review in the following report:

Abdominal and chest exercises at home

Abdominal and chest exercises are easy to do in any accessible space, whether it's a corner of the gym or your living room. Do each exercise for 50 seconds with 10 seconds rest between each exercise. Repeat 2-3 sets, resting as needed.

1. Inverted V

Start in a raised plank position, then perform a push-up by bending your elbows and lowering your chest to the floor. Squeeze hands to push back and return to the elevated plank. Then continue forming what looks like the inverted Latin letter V. Then return to the raised board. Repeat the exercise several times.

2. Alternating chest compressions

Lie face up with your knees bent, feet flat on the floor, holding a (horizontal) dumbbell in each hand above your chest. Lower the dumbbells toward the chest with the left arm, then press toward the ceiling again. Lower the dumbbells toward the chest with your right arm, then press toward the ceiling again. Repeat, while continuing to switch arms.

3. Chest Compression

Lie face up with your knees bent, feet on the floor and hold a (horizontal) dumbbell in each hand above your chest. Slowly lower the dumbbells toward the chest with both arms three times, then quickly push the arms toward the ceiling. Repeat the exercise several times.

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4. Chest fly

Lie face up, knees bent, feet on the floor, then hold a dumbbell (perpendicular) in each hand above the chest. Hands should be as close together as possible. Slowly open your arms keeping your elbows slightly bent and lower the weight to each side. Once the wrists are aligned with the chest, return to the starting position. Repeat the exercise several times.

5. Dead insect

Lie on your stomach, knees bent, feet flat, hands on your knees. Move your left arm and left leg away from you. Then return to the starting point. Repeat on the other side, alternately.

6. Bending

Lie face up with your legs raised in the air, holding a (vertical) dumbbell in both hands and place your arms directly above your chest. Spread your arms and legs a few inches off the floor. Join hands and feet to form the letter V. Repeat the exercise.

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7. Wide arm press

Begin the push-up with a wide grip, arms and hands more than shoulder-width apart.

Keeping your body straight from head to heels, bend your elbows and lower your chest as close to the floor as possible.

Press to return to the starting position and repeat the exercise several times.

8. One Arm Depression

Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in your right hand, just above your chest, palms facing forward.

Keeping your elbow close to your body, slowly lower the dumbbells to the side of your chest. Pause, then lower the weight back to the starting position. Repeat on the left side.

Note: If you have a certain disease or are taking certain medications, it is recommended that you consult your doctor before exercising.