1-Even if you want to concentrate on the chest and the abdominal, you must continue to train all the muscles of the body. Increasing muscle mass, in fact, also increases the metabolism, which means that the body burns more calories during the day, even while resting.

Cardiovascular training is the most suitable for dissolving fat. If you have problems with your back or knees, the ride is not recommended and it is better to walk, ride a bicycle or spinning. For good results you must do at least 30 to 45 minutes of cardiovascular training 3 to 5 times a week, always remembering to stretch before and after physical activity.

2-Specific exercises must be carried out to develop and tone the abdominals. Lying on your back, bend your knees keeping your feet on the ground and cross your arms over your chest.

Now he slowly lifts his torso, raising his shoulders from the ground by 20/30 centimeters. Stay a second in this position and slowly return to the initial position. Perform (depending on how well you have trained) 3 or 4 groups of 20/25 repetitions, three times a week.

3-To strengthen the lower abdominal, lie on your back with your legs straight, but with your knees slightly bent. With your hands at your sides, slowly raise the legs from the ground about 20-30 centimeters. Stay in this position for a moment and slowly return to the initial position. Perform (depending on your training) 3 or 4 groups of 20/25 repetitions, three times a week.  

4-Perform bending periodically to tone the chest and abdomen. This exercise helps to develop and tone pectorals, shoulders, and arms; even the abdominal remain contracts throughout the course of the exercise.

Standing on your knees, place your hands on the ground at shoulder-width apart. Now stretch your legs making sure that all the weight of the body falls on your hands and feet. From this position, bend the elbows slowly, lowering the chest to the ground but keeping the back straight and the abdomen contracted.