[cc100]

Im pretty scrawny and would like to build and/or tone my muscles, specifically in the chest and abdomen area.

Does anyone here have advice on which exercises to start with? Im pretty unfit.

I know about press ups and stomach crunches, but are these any good?

Thanks

[Aflamo]

Yeah,, I do gymnastics and they are like the primary places to have strenght in... + We work on those areas in P.E too.
Do press-ups and sit-up and this thing called a dish for your abs.. Just litterally sit like a dish with your legs and back slightly off the ground and then hold for bout 30secs..
Push-ups and sit-ups do work but it takes time.

[BB-Rocks]

I go the gym 3 times a week and i mainly do running and sit ups.

You should do about 300 sit ups a night (thats what the fitness instructor told me at the gym)

[Sunny_01]

They do not recommend sit ups anymore as people rarely do them right and put strain on the back. I found this step by step thing for you to look at.

The fitness profession has settled on crunches as the most basic and effective way to tone the abs. Here's how to do a proper crunch:


Lie down


Put your hands behind your neck (don't pull too hard on the neck)


Pull your knees in just above the hips with your feet flat on the floor


Lift your shoulders no more than 30 degrees above the ground
Hold for 3 full seconds


Then slowly return the shoulders to a resting position.


Repeat until you are ripped

Beginners should do 1 set of as many repetitions as it takes to make the abs burn. It is standard for huge bumpy musclemen to do 3 sets of about 25 to 30 repetitions. Do these exercises at least 3 times a week.

That's it, you say? Not exactly; crunches work the upper abs, but you can't forget about the lower abs or obliques (love handles).

A good exercise for working the lower abs is leg lifts. You can do these lying down on a flat bench or any other bench-like surface. Here's how to proceed:


Lie down flat on your back on a bench


Lift your legs (straight out) about 45 degrees in the air


Then return them slowly to the resting position (without touching the ground)


Repeat until you cry

The sets and reps should be the same as for crunches. Reverse crunches, in which you pull the knees into your chest as you lift your shoulders, are also effective ways of exercising the lower abs.

Doing crunches with a twist will work the obliques. Just lay your knees to your side instead of having your feet flat on the floor. Then do your normal crunches (be sure to do both sides).

[Tanser_Man]

Originally posted by BB-Rocks
I go the gym 3 times a week and i mainly do running and sit ups.

You should do about 300 sit ups a night (thats what the fitness instructor told me at the gym)

300? That's woffle.

Just do 25-30 a night, nice and slow. Do some weights, again don't whack yourself out, do 25-30 of each weights exersize.

And if you want to bulk up, you need to have a more protein fueled diet aswell.

[Siouxsie]

im too lazy for all that

[Lance]

Originally posted by Tanser_Man
300? That's woffle.

Just do 25-30 a night, nice and slow. Do some weights, again don't whack yourself out, do 25-30 of each weights exersize.

And if you want to bulk up, you need to have a more protein fueled diet aswell.

You've been listening to Dawn to much.

[InTheHood]

I have my own gym at home and I have body built for many years.

You need to get Pro help if you are new, you need to know your BMI etc etc.

It's not just excercise either, you must also eat well, and be kind to your body, by avoiding alochol, smoking, drugs and takeaways.

But the most important thing, is to make it enjoyable. If lifting weights bore you, then you have to find a way to make it more worthwhile.

Incorporate music, a regular sleeping pattern, regular mealtimes and start new physical activities. Do you like any sports? Are there any clubs in your area? Do you know anyone who also wants to start?

Start drinking protein shakes, after a while they make a big difference.

Start slowly, you won't be lifting massive weights overnight. Slowly build up. When I started, I was doing 20 situps, 20 pressups and doing 20 mins weights a day. I now spend around 2 hours a day lifting mega heavy weights, 500 situps, 500 press ups etc etc.

Good Luck

[cc100]

Originally posted by Sunny_01
They do not recommend sit ups anymore as people rarely do them right and put strain on the back. I found this step by step thing for you to look at.

The fitness profession has settled on crunches as the most basic and effective way to tone the abs. Here's how to do a proper crunch:


Lie down


Put your hands behind your neck (don't pull too hard on the neck)


Pull your knees in just above the hips with your feet flat on the floor


Lift your shoulders no more than 30 degrees above the ground
Hold for 3 full seconds


Then slowly return the shoulders to a resting position.


Repeat until you are ripped

Beginners should do 1 set of as many repetitions as it takes to make the abs burn. It is standard for huge bumpy musclemen to do 3 sets of about 25 to 30 repetitions. Do these exercises at least 3 times a week.

That's it, you say? Not exactly; crunches work the upper abs, but you can't forget about the lower abs or obliques (love handles).

A good exercise for working the lower abs is leg lifts. You can do these lying down on a flat bench or any other bench-like surface. Here's how to proceed:


Lie down flat on your back on a bench


Lift your legs (straight out) about 45 degrees in the air


Then return them slowly to the resting position (without touching the ground)


Repeat until you cry

The sets and reps should be the same as for crunches. Reverse crunches, in which you pull the knees into your chest as you lift your shoulders, are also effective ways of exercising the lower abs.

Doing crunches with a twist will work the obliques. Just lay your knees to your side instead of having your feet flat on the floor. Then do your normal crunches (be sure to do both sides).

Thanks for this- Ill give it a go and let you know how I get on.