What is the best way for a male to get a flat ripped stomach, without spending money on a gym membership?
601077
Yes Abs are made in the kitchen.  You have to eat really clean in order to see them.  Continue to do ab work, really anything will work, but you don't have to spend hours on them a week.  Cardio helps but you also don't have to do a ton of cardio to make a difference.  The more cardio you do the more efficient your body will become at doing this and it will stop burning the fat after so long.  Your best cardio workouts are HIIT (high intensity interval training).  Usually done on  a treadmill, you can do these as hill training or flat.  There are so many combinations to try but you basically warm up for 5 minutes, then choose how you want to do your intervals.  I like the 30 sec all out sprint, then 60 sec jog, continue to do this for 15-20 minutes.  You can do the 20/40 as well.  This is more effective than steady state cardio.  HIIT should only be done 2-3x's a week depending on your weight training.  Don't do HIIT on the same day you work out legs, do them on a separate day by themselves.  You can also do this outside on a track.  Anyway, bottom line, ABS ARE MADE IN THE KITCHEN-no junk, processed food :)--good luck
184175
you can do a variety of exercises with little-to-no equipment. bodyweight exercises such as push-ups are great. If you invest a little bit of $$$ you can get a used barbell and some free weights & make a complete routine from scratch. Use a heavy object (depending on your strength level now, something possibly as light as a dictionary) for lying pullovers; use heavy handheld objects (i.e. a soup can) for overhead tricep extensions. Do farmers walks with buckets full of water or sand; do lunges the same way. Hook your ankles under the edge of your sofa and do reverse hamstring curls. If you can go to a park you can really get a good free workout: chins and dips on the monkey bars, step-ups on a park bench, etc.
194868
It's both.\n\nFirst and foremost, stay away from any ab machine as they are simply a waste of money and barely effective.\n\nHigh-repetition abdominal exercises are a waste of time and simply work an entirely different energy system than the one you're trying to focus on in you want a washboard.  You need to work the abs like any other muscle group.  \n\nFor the upper abs, focus on crunches which effectively work the abdominals better than sit-ups or any machine on the market.  Slow and steady with a full range of motion.  If you can do more than 30, you're probably not doing them right.\n\nFor the lower abs, keep in mind there is very little muscle tissue there so decreasing levels of body fat is the most effective way to bring out the best in this area. Hanging leg raises, v-situps and reverse curls are among some of the best exercise for this region. Always make sure your pelvis curls up to maximize lower abdominal contraction during these exercises.\n\nAs far as fat loss and getting ripped goes, cardio, cardio, cardio. In the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you've developed. \n\nI would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles. Please ensure you start off at a very basic level for crunches and cardio if you are a beginner.\n\nHere's some links to help you out.\n\nAbdominal Exercises\nhttp://www.preventdisease.com/fitness/Strength_Exercises_abdominals.html
385709
Well I have watched a lot of shows about body builders and they dehydrate their bodies before compititions to make them look more ripped but i dont recommend this lol. try  to eat lots of lean meats and poultry and fish. drink lots of water. If you dont already do cross-situps on exercise balls. Do reverse situps also.
255972
Eat lots of protein. Meat,meat,meat! Pinto beans are a great source of protein. Eat lots of them. You need plenty of milkshakes, nothing fancy just go to McDonalds. AS SOON as you get through working out, drink a bottle of grape juice. This is really great for repairing those muscles, since you are ripping your muscles by working out.
413936
if you want to get ripped as opposed to big cardio would be great. If you want to get Big and ripped work out every other day for the first two weeks eating a high protein diet so your muscles have building blocks to work with. once the two week introductory workout is through continue your same routine but  going every day with one day of rest each week. like sunday! Then add a supplement like muscle milk for quick recovery. also beging taking vitamins immediately. Vitamins help build proteins and create energy that your body burns. at a nice gym the equipment would be well labeled and easy to use. Ask staff if you need help or don't understand directions. using a machine worng could hurt worse than it would help. Combine muscle groups: lower and upper back, chest and triceps, biceps and shoulders! do it!
299271
running to get ripped will take a long time.  The best way to loose weight or fat is exercise and diet.  Running will help you cut that stored fat down.  But adding muscle is how you will acheive that RIPPED look you are talking about.  \n\nThe best thing to do is jog as long as you can and still make it home without passing out.  As your stamina increases so should the length of time and intensity build.  You also want to mix in at least 1 hour of some kind of muscle building exercise.  Weight lifting, any video workout, biking, even stair running and what is called plyometrics.  And don't forget the diet.  You should cut back on as many calories as you can (to 1500-2000 per day)  Eat mostly fruits and vegetables, the least processed carbohydrates as possible, small portions of meat (fish and poultry when you have the option), and clean liquids with no sugar added.  \n\nBut MOST important.  Is to consult with your physician to make sure you don't over do anypart of my suggestion.
853429
Swimming is a great way to lose fat... It's Possibly the best way to get ripped without stepping into a gym.
357082
I also think exercise is the only way to tone muscles. Or electrical stimulation, if you have some money to spend.\n\nIn your situation, isotonic contractions of the muscles in the stomach area might help. That means that you contract your abdomen muscles and keep them contracted for a while (the longer the better) while u do ur usual stuff, talk to people etc. The method is far from being fast, but I think you will have some additional benefits (as for any other exercise, the brain will probably release serotonine, which is a hormone that makes you feel happy).\n\nOtherwise you should ask a trained professional - kynetotherapist or the like. Good luck and all the best to you! And all my respect for what you try to do.
489742
Please do not starve yourself or throw your food up.  That will kill you.  Even if it will work, you will not be alive long enough for it to matter.  I started working out on a bowflex.  My stomach is getting flatter.  Just eat healthy and work out.  Lay on the floor, put your hands under your butt and move your legs up and down.  That will also work your abs.
428432
Doing lots of push-ups is impressive but it won't make you ripped.  It will help with endurance but you need to combine it with lifting weights or resistance training.  Arm curls, bench press, etc.  If you don't have access to the bench press get dumbbells and do a dumbbell press.  You can sit in a chair or anywhere to lift free weights.  They're not too expensive until you start getting up to the heavy ones which might take awhile since you're 110 pounds.  (No offense intended.)
276786
Modified crunches work. Lie on the floor with your knees bent (I turn my feet outward, too. It puts more stress on your stomach muscles). With your hands behind your ears or crossed over your chest like an X, raise your upper body, head parallel to the ceiling. Return to floor. Do these at a rhythmic pace (about 1/2 second hold when raised). Do 3 sets of 20 each morning and each night (about 3 minutes of your time). Gradually increase your sets until you can do 100 + your age.\nWalking is also good for your stomach muscles. Start out with a casual stroll and increase your pace to a comfortable brisk, with arms bent and moving in sync with your steps. Hope this helps.
144279
This worked for me in 1 month. Do this every night, and soon youll have abs of steel.\n\n100 sit ups (full sit ups not crunches) it sounds bad, but really its not. Start out with 10 sets of ten, move up to five sets of 20, and pretty soon youll be doing 100, no problem. \n\n25 throw-downs lie on you back, and have a partner stand with one foot on either side of your head (you can grab their ankles) then bring you legs up to a 90 degree angle, holding them straight. Your partner will then push you legs back down to the ground. RESIST and try to keep your legs from hitting the ground. Bring your legs back up to the 90 degree angle after evry throw. This one hurts, but its good.\n\n25 arch-ups. Lie on your stomach, and clasp you hands behind your head. Then lift your head and torso off the ground, keeping your feet and legs on the ground. \n\n25 tuck ups. Hand on to a pull-up bar, or something similar. Then bring your knees up to your chest in tuck position. \n\nKeep in mind that all of these should be done in sets at the beginning, then work up.
595433
theres this magazine called SEVENTEEN and what the more recent issue has is these pilaties methods. and they really work! they give you a flat stomach in only 10 days! im serious. go buy the magazine. or check the site listed below.\n\nI\nI\nI\nI\nI\nV
820922
Jacky has the best answer so far, but its unlikely that you are going to see anything serious in two weeks.  The best you can hope for is to get the abdominal muscles that you already have to tense more.  This requires crunches but sit ups will work if you don't have access to a machine.\n\nYou could try taking creatine ester.  It causes your existing muscles to swell a little bit.  It might make you look a little better in the two weeks.  You get it at the health food store.\n\nThe bottom line is that if you want to tone and increase your build, you need to join a gym because its really difficult to do it without machines.  Not only that, but you can make friends with people there who *obviously* know what they are doing.  As long as they are not a$$holes, they usually don't mind giving other guys advice.\n\nAnother thing.  Do NOT do aerobic exercise like walking or jogging.  That's for fat people.  You said you are skinny.  You need crunches for your abs and bench presses for your pecks and triceps. Curls are also good for your biceps.  \n\nAlso, you need a high protein diet.  Get it from meat and whey supplements.  Carbs are not your friend, but you still need them in moderation.  I have found the unground beef steak is the best for me.  It seems to have the best bang for the buck as compared to chicken or pork.
63968
i have found that leg lifts help flatten the whole stomach, while lifting the legs about 6 inches off the ground, try patting your stomach with loose fists. i tried it and i now sport a six pack, and i am a female who is 18 years old and eats like a pig. if that dont work, then try doing twista crunch. it's a crunch only twisting as you go sideways. or you could jsut try normal crunches, nightly as i do. i do about  200 a night. you should start at about 50 a night until you get used to the pain. do them fast and keep the back straight, dont bend the neck. keep your hands and arms crossed over your chest to get more power to the crunch. if you want to get goo, try what ive done. put a 10 lbs weight on your chest and hold it under your crossed arms and hands and do about 100. it will work, trust me.
810589
To get a six pack abs, you need two things :\n1. Strong ab muscles\n2. Little or no fat on your belly. \n\nYou can tone your ab muscles without any equipment. You need to focus on 3 aspects - upper abs, lower abs and obliques. \n Do lots of crunches, sit ups etc. Also, do plank holds ( 10th in the provided link). You can add twist to the plank holds by lifting one arm at a time and exercise your obliques. \n\nYou can't have toned belly without overall fitness. So make sure you eat healthy and incorporate some kind of cardiovascular exercise in your regimen. For a total body exercise that does not require any equipment, try Sun Salutations or Surya Namaskara from yoga. \n\nGood luck