The push-up is an old standby, but it’s still one of the best ways to work the pectoral muscles. You could do standard push-ups, or try a variation like the medicine ball push-up, stability ball push-up, or push-up with single leg-raise. You could also do push-ups with your feet elevated on a bench or ball, similar to the TRX® suspended push-up. Stability ball dumbbell presses and flys also target the pecs.
An ACE research study revealed some of the most effective abdominal exercises, including bicycle crunches, stability ball crunches, and reverse crunches. For optimal conditioning, include core-stabilizing exercises as well — like front and side planks, and bird-dogs.
Whichever exercises you choose, follow general strength training guidelines for best results. Move in a slow and controlled manner, performing 1-3 sets of 8-12 reps, 2-3 times a week; allow at least 48-72 hours in between training sessions.