Kathy Flinn, FeelingOK.co.uk's online personal trainer reckons that press-ups are the way forward when it comes to toning up your pectoral muscles.
"I'd say that the most effective and simple exercise for a man to build up his pectorals would be the humble press up," she says, " follow my advice below for perfect press-ups."
Place your hands under your shoulders
Put your weight on your toes
Keep your back straight and tummy tight
Slowly lower your chest down to the floor as your elbows bend out to the sides
Repeat for two sets of 25, three times a week but not on consecutive days
Sexy Sit-ups
For the abdominal muscles, sit ups are a must. You'll also benefit from using the Gymnastik Ball, one of the most revolutionary fitness aids that has become popular in workouts. It is a perfect support tool for toning up your muscles and can be used in the comfort of your own home for those who are gym-shy.
Benefits of the Ball:
Can be used for exercise at home or in the gym
Great for strengthening stomach muscles
Its support system makes it suitable for people who are overweight or who have back problems
Can be used for a whole range of exercises such as sit ups, press ups, etc
Improves posture and trains the back
The major advantage of the exercise ball is that it provides a gentle weight bearing and resistance workout requiring balance and co-ordination.
If bouncing isn't your thing, you could always try the Ab-Trimmer, a sister product of the Gym Balls. It's great for flattening the stomach and will help fight the flab.
Combine your fitness programme with a healthy diet for maximum results - check out our nutritional information:
Seven steps to six pack heaven
Don't cut out all fat - Stick to Mediterranean-style fats like olive oil, fish, nuts and avocado. These will lower your cholesterol and protect your joints without promoting heart disease or cancer.
Cut out carbonates - This means no full-sugar fizzy drinks, even the diet versions as these drinks can cause bloating and water retention.
Calci-yummy - Cut out full-fat dairy products and instead use low/non-fat products that are high in calcium. Research has shown that people who included non fat calcium sources in their diet lost more weight than their calcium free counterparts.
Get drinking! - No, not the six pack of Stella - get drinking water. It's great for flushing the toxins out of your system and can also help you burn extra fat. Weight loss experts believe that drinking only one ounce of water is effective for fat burning - but try and drink at least eight 8-ounce glasses a day, it can only do you good.
Reduce starch - Many people over eat carbohydrates. Try and cut your usual portions of rice, pasta and potatoes by half. In their place have a cupful of vegetables like broccoli, cauliflower, or green beans. While a cup of white rice contains 240 calories, a cup of steamed veg has only 50 - you do the maths!
Pump up the protein - It's important to increase your protein by an extra 20 per cent, if you are planning on reducing your total calories. It will maintain your muscle mass and keep your metabolism at a high gear.
Creative Creatine - Creatine is well-known for being used to pump up muscles but it can also help burn calories - as many as 100 a day. Try taking five grams a day after your workout for at least six weeks and see the results.
