whats the easiest way to flatten your chest and build it up?
460813
lying on your back and using weights,pushing them up doing as many as you can, always make sure you do stretches afterwards.
428658
lie on your back with your legs bent like you're going to do a crunch.  with weights in your hands and your arms almost straight out to your side, lift the weights (arms still slightly bent)  until they almost meet above your chest.
394303
exercise ... if you want to flatten stomach you need to loose fat.  You can't necessarily loose fat on one focused area of body. \n\nSitups are pretty good at TONING the muscles that are there; but you won't see any of that with fat overtop the muscles.  \n\nWalk and moderate your meals/snacks.  Establish a healthy life style ... you'll see a flatter tummy eventually.
885596
hey i know exactly what to do .. for shoulders, i suggest u get dunbells and hold them above eah shoulder with hands faing forwards.. then push upwards and slowly let back down .. if u do with the propper amount of wiehgt.. u will feel a strong burn .. this is rapidly building muscle.. for abs.. i suggest many declined crunches with a 25 pound plate on ur chest.. this builds a 6 pack very quickly.. for chest i recomend laying down on a flat surface that is very stable and grabbing dunbells and pressing them up forward.. the more u do and the more reps.. the more burn u will feel .. this increase chest and inner arm strenght ALOT.
966963
There are three types 1 diamond puish ups put your thumb and index fingers together to form a diamond on the ground and do push ups 2 regular push ups and 3 outer push ups place your hands out past your shoulders, are as far as you can and still lift your body weght. All three work different parts of your chest and will benefit your chest bulk and cut.
651129
How to get a flat stomach - Ok firstly the idea of localised fat loss is a myth - during exercise fat is burned as fuel from all areas of the body and while working your abdominal muscles will help them to develop, but if there is a layer of fat obscuring these new muscles neither you or anyone else will be able to see them. Therefore to achieve your goa,l any abdominal exercise needs to be combined with a well balanced and nutritious diet to see the fruits of your labour. In addition cardiovascular exercise will speed up this process and help to burn extra fat.\n\nBy far the best exercise to build abdominal muscle and toning the abdominal wall is the crunch - this is actually the main stomach exercise performed by athletes and models.\n\nThe Crunch\n• Lie on you back.\n• Place your feet on the floor as close to your bottom as possible and place your knees together.\n• Rest your hands across you chest and relax the neck.\n• Slowly raise your shoulders off the floor by contracting only the abdominal muscles.\n• Don't come up too high - your lower back should always remain on the floor.\n• Hold that position for a count of 1 and breath out forcefully.\n• Slowly relax the stomach muscles and allow your shoulders to return to the floor.\n• Repeat 10 - 12 times, rest for 60 seconds then repeat.\n\nThe amount of crunches you can do, as with all exercises, varies from person to person... its safest to start off with a relatively low number as to avoid strain and build up to more over time.\n\nFurther Exercises \nThe Plank\n• Lie flat on your stomach.\n• Place your hands at either side of your chest - as if ready to perform a press up - although your should tuck your elbows into your sides.\n• Keeping your back perfectly flat, push yourself up onto your knees - so that your upper body is off the floor, with your hands and knees acting as support.\n• Keeping your back flat, pull in your tummy button as high as possible - as if to suck it in close to the spine.\n• Aim to maintain a normal breathing pattern and hold this position for 10 - 60 seconds.\n• Rest, lie flat then repeat twice.\n\nToe Touch\n• Lie on you back.\n• Raise your arms and legs so they are perpendicular with your body.\n• Slowly curl your torso up and forward, raising your hands as close to your toes as possible\n• Contract your abs and then reverse direction, returning to the starting position.\n• Repeat 10 - 12 times, rest for 60 seconds then repeat.\n\nReverse Curl\n• Lie on you back.\n• Place your hands at sides and bend your knees.\nraise your butt as high as possible while keeping your upper back pressed to the floor.\n• Contract your abdominals and then reverse direction, returning to the starting position. \n• Repeat 10 - 12 times, rest for 60 seconds then repeat.\n\nTwisting Crunch \n• Lie on you back.\n• Bend your knees so your thighs are perpendicular to the ground and fold arms across your chest.\n• Slowly raise your shoulders up and forward toward your chest, twisting your body to the right.\n• Feel a contraction in your abdominal muscles and then slowly reverse direction, returning to the start position.\n• Repeat movement but this time twist to the left.\n• Repeat 10 - 12 times, rest for 60 seconds then repeat.\n\n \n   Home \n\n--------------------------------------------------------------------------------\n \n The Truth About Weight Loss \n\n--------------------------------------------------------------------------------\n \n The Truth About Exercise \n\n--------------------------------------------------------------------------------\n \n Great Workouts \n\n--------------------------------------------------------------------------------\n \n Exercising With Kids \n\n--------------------------------------------------------------------------------\n \n Fitness Myths \n\n--------------------------------------------------------------------------------\n \n The Low Carb Diet Dilemma \n\n--------
477314
Alright everyone wants definition for their chest and abs. Let me tell you. The Bench press is the single best exercise for improving your chest. It is a compound exercise which also works out your triceps and shoulders and forearms.\n\nThere is no best exercise for the abs. Their are 3.\n\nSit ups\nCrunches\nLeg raises\n\nThese 3 work all your abs and will give you a chiseled 6 pack. But this alone will not give you a 6 pack if you have lots of fat on them. You must work out the abs and pecs along with removing the fat surrounding them.
565230
Do push ups.  You don't have to buy any equipment and you can do them anywhere.  You won't bulk up from doing them either.
845070
to get a bigger upper body - do weightlifting.. do bench presses for the chest (flat, inclined, declined), lat pull downs, and back exercises.\n\nfor 6 pack abs... do tons of different sit-ups and crunches\n\nno pain, no gain.
468568
if you already have a cardio routine keep doing that and maybe step it up a level and i hear that reverse crunches work pretty well.(those are the kind where you pull your knees into your chest)
799230
Push ups are the very best for building your chest and upper body. Less likely to have injury.But if my I have to choose between the two for fastest results bench press. Make sure to have a spotter and drink lots of water to reduce fatigue.
332315
u ccan do this at home and its easy and very quick results ,place ur arms on the seat of the sofa and do press ups.easy,with fast results.Or,u could always wear a shrud on top of strapless.trendy funky and sassy
188029
Sit-ups are good.  Also try doing this sit-up variation—lay on your back, put your hands behind you head, bring you knees up to your chest.  Then stretch one leg out straight (lets say the right one), making sure that it does not touch the floor but remains parallel to it. Leave your left leg bent against your chest.  Take your right elbow across and touch your bent left knee.  Then bring your right leg back up to your chest, stretch out you left leg and take your right elbow across to touch your bent right knee.  This exercises most of the muscles in your chest and abdomen as well as the muscles in your back.
690883
Lie on your side, then prop yourself up on an elbow also raising your hips up.  put your other hand behind your head and do kind of a sideways crunch.\nsteps: (simpler)\n1. lie on side. then prop up on fore-arm and raise hips up as high as you can get them.\n2. put ohter hand behind head\n3. crunch down slowly\n\nonly do about 5 at a time they are very effective
1029671
Push-ups is an option but it gets really old really quick.  I would recommend getting a weight bench and doing bench presses with two free standing weights.  Not a bench press bar, but two solo weights around 10 to 25 pound each.  (depending how much you can handle.)\n\nWhen you lay down on the bench, push the weights up and inward so your hands start off side by side (seeing the back of your hands) and as you push up, turn your hands in (thumbs holding weight facing you, palms/weights against each other.)\n\nRemember; the lower the weight, the more reps brings toning of the muscle.  Higher weight, less reps brings mass & strength.\n\nHope this helps.
27617
You can do chest presses and arm raises.  Any exercise that works the muscles in your chest will make you breasts appear firmer.  You can look some up on www.prevention.com
688217
Try this:\n\nGet some 1-3 lbs weights.  Hold your arms straight out to the sides, elbows bent so that your hands are pointing up.  Your arm should be in a right angle.  Then just hold the weights and extend your arms all the way up above you.  Return back to your starting position.  Not only will it help you to work out your arms, but it will build up your pectoral muscles, behind your breasts, making them appear larger.  Hope this helps!