Abs and legs

[Zackoz]

Hey-ok basically, I workout my chest, triceps, biceps, back and shoulders over a week...and I want to include abs and legs in my workout. Im very slim, so I dont think my abs will be hard to tone up? (i have like no fat over them lol) but they do need to be toned? what exercises can I do for this at home? Also legs...I dont really wanna build em up too much......just make em look nice and toned.....what exercises will be good for this to do at home? Thanks in advance.

[Tuna Fish]

Hi Zackoz-

You need to do some of the following for abs-

Crunches
Twisting crunches
Reverse crunches or leg raises

Those are the basic exercises. You could also do:

Seated Broomstick Twists
Side Bends w/ DB
Frog Kick crunches
Side Crunch
Dual Torso Curls

There's a million of 'em!

Now legs...

BB or DB Squats
Lunges
Stiff-legged Deadlift
Good Mornings
Seated or standing calf raises.

You could do any of those with something as simple as a bucket of sand in each hand if you don't have a BB or DB's available.

Work as hard as you can on the exercises- always try to do more at the next workout.

Training is only a stimulus- "size" is related solely to caloric intake. If you don't want to add bulk, don't eat enough to support lots of muscular growth (calories beyond your daily BMR needs).

If this is too vague... let me know if you need more help. Otherwise use the "search" function to find LOTS of info.

Tuna

[Zackoz]

Thanks for the info. Ive searched through many of the posts-however they all seem to be for building up lots of muscle. I have to eat a lot to build up my upper body.....its almost impossible for me to gain fat! I can eat and eat! I have a high motabolizm apparently....anyway, I just wanna tone my legs....build em up a bit....same with abs really....what workouts for each would you suggest I do to just build each up a bit...not really bulking up?
I suppose abs yeah I wanna make em prominent (everyone likes a good 6 pack )....what of those abs exercises would you recommend doing?

[carcajou]

The exercises for bulking and for toning are identical. The intensity may differ significantly and the weights/sets/reps will differ significantly too.
For toning the general rule is lower weights and more repetitions...the opposite for building the muscles.
I suggest medium weights and the typical 3 sets of 12 reps...since you have a fast metabolism you will be able to build a little and your tone will come along with it.

[Tuna Fish]

Hi Zackoz-

Start with the first 3 exercises I mentioned for 2 sets each (6 sets total) to get started. Try for 10-15 reps (explode up/hold TIGHT 2 seconds/down very slowly) on each exercise with bodyweight only. Once you can get the targeted # of reps easily with bodyweight, clutch a small weight plate to your chest and do the exercises.

Crunch tip- do these with your feet firmly planted ON A WALL with your knees bent to 90 degrees. Wicked once you start adding weight! (called the "Janda Crunch")

Twisting crunches- Use the same "on the wall" position as with crunches. What you want to do is crunch up and twist simultaneously, but (mentally) pulling your shoulder (not your elbow) to your opposite knee. This will make it a little more difficult.

Rev. Crunches- Lie on your back, arms over your head or at your sides (but on the floor). Knees are LOCKED at 90 degrees. Hips are also LOCKED at 90 degrees. Roll your pelvis up toward your chest keeping knees and hips locked (eliminates hip flexor recruitment). Hold, release, etc.

Good Luck!
Tuna

[Zackoz]

Thanks so much I gotta say the ppl on this board are so helpful! Im gonna definately try these exercises. Thanks again.

[Tuna Fish]

No Prob!

Now go get 'em, Tiger!!!