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i want to tone up my stomach any tips you can give me?
My friends all get sick of me complaining about being fat and they say im not at all fat i just probebly would feel better about myself if i toned my stomach and leg mussels can you tell me any exersizes i could do to help and for how long each day.
Thank you
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Maybe give some free advice about: Fitness?
Ok, first of all heres a link:
[Link](Mouse over link to see full location)
Click on the muscles you are interested in and you will get a lot of examples. I have not gathered from your question if you meant exercises you can do at home (without weights) only, or if you have access to a gym. I will try to find examples of both.
1 With Barbells or Dumbbells
Nothing, I repeat nothing, can match the squat (in the link its after you click quads and its called the "barbell full squat).
Lunges are also good (under hamstrings or quads, check out "dumbbell lunges"). Depending on how strong you are, you might be able to get something out of doing them even without weights... just add more reps.
Normally I would say something like Romanian deadlifts for the hamstrings but since you arent a regular gym person it might be safer to go for something like the lying leg curls.
2. No Weights
Under quadriceps check out the freehand jump squat. I cant say that I have ever tried it, but it looks interesting and i think it could be effective.
For hamstrings check out the flutter kicks. They
are pretty straight forward.
There are also a number of glute exercises that dont require weights if you need any of those.
As for reps, if you do weights I would start off with 2 or 3 sets of 8-12 reps not done to failure. This would be for the first month or two while you figure out the technique and condition your muscles.
If you dont have weights it becomes a little harder to regulate reps. Try 2 to 4 sets of 15-20 reps per exercise (you will soon see which need a few more and which need a few less reps). Take about one and a half minutes break between sets.
As for the abs, do crunches. There are a number of variants shown on the site. Do 3 sets of 12-15. If they get too light you can add more reps, although I would prefer to use a weight (held on your chest or behind your head). Alternatively you can add another exercise from the list if you dont feel you are getting a proper workout.
Ok I think thats pretty much it. Oh, as for how often to do them, I would say try train each body part twice a week since you have a pretty light load. So for example do your routine Mondays and Thursdays. In the meantime you can also add some cardio which would also help you out (running, stair climbing, rope jumping and so on).
Good luck.
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