I dont have facility for a gym. i want to do floor exercises to become a body builder.
130698
Lean?  okay then, Eat a LOT of protein foods (meats,nuts,eggs)and complex carbs such as bananas, whole wheat breads and other healthy foods.  This will help your muscles develop firmer and more flexible.  Drink a lot of water to hydrate soft tissue in your body.  Do stretching exercises to get oxygen into your muscles.  You WILL have to do some weight training  to develope muscles.  At home you can use store bought dumbbells or just use 1/2 full gallon jugs which are about 5 lbs each, or fill them for a ten pound weight.  The further from your body that you hold the weights, the heavier the work out for your body.
602266
It would be better to train with machines or freeweights.\n\nsee http://www.exrx.net
665419
The best answer i can give you is maybe going to the nearest gymnastics facility and asking the owner or a coach to see if you can come in and work out a little.\n\nFYI: this is coming out of a gymnasts mouth
410983
The following exercises will help tone that area, but you have to add cardio depending on your body type at least 30 minutes every other day.  Try kickbacks, get on all four, draw abs in, bend knee with thigh parallel to floor and extend foot to ceiling, contract and release (do 3 sets of 10).  Next do deep squats keeping back straight, making sure knees doesn't extend past toes, when coming to standing position tighten buttocks and repeat for 3 sets of 10.  Last, lay on back, bend knees with feet on floor, arms extend at sides, and slowly roll hips up off floor keeping shoulders on floor contract buttocks and slow return to start (2 sets of 10).  You will feel it and it works.
276616
here ya go...\nhttp://www.bodybuilding.com/fun/exercises.htm
162544
you can watch other people at the gym to see how they use the equipment. Or, most gyms offer a free one time training session. The gym that you are working out in doesn't want you to hurt your self and if you use the machines/equipment improperly that is exactly what you will end up doing. I would talk to the manager at the gym and tell him/her the situation. They should be able to just get you started at least. Do you have any friends that can show you? It is intimidating to use the machines when you are first starting to work out, but you just have to get in their and try it out.  Once you start and get into a routine you will feel good! GOOD LUCK!
158393
Bodyweight squats and lunges would work good. If you have a treadmill, try using it at a higher incline.
578002
just do regular & prescribed body building &/or weight lifting exercises.
481723
find a personal trainer even if you just pay for one day at a local gym they can show you the right exercise for the parts of the body you wish to work on
141219
It's a waste of money. I say that because you don't put much weight behind your crunches. You should be able to crunch your own weight to get the most effect out of them. Otherwise what's the point. Put a mat on the floor and your feet under your couch. Cheapest way to go, and I have great abs.
371929
Get maybe two different sets of free weights, you can work on biceps, chest, triceps, back, shoulders, and pretty much anywhere with a set of free weights.  Also you can do squats while pressing the weights to the ceiling working the shoulders and thighs at the same time.  Don't be discouraged by a small space.
429702
Very simple, i use to be a fitness trainer... try reverse crunches...lie flat on the floor, bring both feet up (i prefer to cross mine) all you want to do is lift your feet up so it lifts your butt up off the floor, like you want your feet to touch the ceiling, i usually do 3 sets of 20, on my last set, (my hands r behind my head like regular crunches) i do reverse crunch with a crunch, these work wonders for the lower abs, as does leg raises, when you get a 4 pack running will help out also to burn some fat.  oh yeah by the way be careful with regular sit ups, they can sometimes add instead of take away...also try throw downs but these require a partner...lay on the floor partner stands above your head, you hold on to there feet, you raise your legs up towards them and they throw them down, but, you can't let them touch the ground, you have to swing them back up, i hope u see where this is going, i may not be explaining this good enough!
239251
ASK YOUR COACH THERE IS A DIAGRAM FOR THIS OR THE GYM WHERE YA WORK OUT AT
241681
Well, depending on if there are machines available at the gym or not, but there's usually a machine that you sit down and have to push your legs together with some weight on a cable serving as resistance.  If you don't have this, do a lot of "leg spreaders"...lay down with your legs lifted a few inches off the ground (head up) and then just spread your legs and then bring them back together.  Repeat this 25-50 repetitions, and about 4 sets.  That will target your inner muscles.  Just make sure you are balancing with other leg muslces as well.\n\nIf you need more definition, what leann said would be good with weights (or that machine I previously mention with exta weight...do 8-12 reps, 4-5 sets)
230180
If you are talking about leg lifts for a stomach workout, make sure the small of your back is FIRMLY planted on the floor or weight bench and don't lift too high. Lift to isolate your stomach muscles, not for height.\n\nIf you are talking about the kind where you lay on one side to work a thigh, have the bottom leg bent slightly to support your pelvis and the top leg with the toe pointed toward the floor as you lift and lower your leg. That will isolate your hip flexor and will give you a serious workout.\nHave your bottom arm on the floor, elbow bent, and top arm crossed in front of you, hand on the floor to further support your back.
243294
Here is three exercises you can do:\n\nAerobics.\nGo to Home Depot and buy a concrete construction block. Wearing shoes, step up and down on the block 5-15 minutes when you wake up, and again 5-15 minutes before you go to bed. Do every day.\n\nWeightlifting.\nWhile you are at Home Depot, buy a couple of 5-gallon pails with lids. Put some water in each pail, put the lids back on. Pick up the pails, hold them for 60 seconds. Keep your elbows bent, your knees bent, and bend over a bit. This makes your muscles hold the weight, not your bones. Once a week, put some more water in the pails. Makes your muscles tight and your bones strong. Do every OTHER day.\n\nStretching.\nStand in your kitchen, hands on the counter top for balance. Squat down slowly, go up slowly. Do 10 times. Stand back a bit, hands on your counter top edge. Put one foot back, firmly on the floor. Do counter top pushups while stretching the calf muscle on the leg set back. Do 10 times. The reverse and do the other foot. Do every day.\n\nGo to ALLEXPERTS and look under strength training for more help.
130678
If you have a local gym instructor, you might want to go to her/him! Men work better in the tumbleing area!