What's a good way to shape my theighs and my lower abs.?
920116
what i do for the thigh is:\nLay on your right side, right leg straight and left leg over your right. Lift the right leg up and down  (without touching the floor) and count to 10.  Repeat for the other leg.  Do a set of 3 for each leg and do this everyday.  this would work out your inner thighs.\n\nwhat I do for my lower abs is:\nlay on your back, both legs straight and lift them up and down without touching the floor.  put your hands on your side or under the butt. Do as much as you can. what i do is do 20 raises, rest, 20 raises, rest etc.  I would do this in conjunction with sit-ups.\n\nwhen i do these exercises, i do cardio too...jogging 3-5 times a week would definitely keep you slim, from my experiences.
879113
hi im a personal trainer.\nthe best exercises would be by doing exercises concentrating on the abs.such as sit ups, it will no take you long to do about 50 st ups each day. if these begin to get boring or too easy try ab crunches. another really good exercise is the reverse plank, (can be hard to hod for long time). or you could try when you lie on a flat surface on your back ars by your side, lift your feet 5-10 inches above the floor hold for 15 seconds and repeat 10 tims (twice daily). this will only take you about 5 minutes out of a 24 hour day! definately worth it.\n\nhttp://exercise.about.com/od/abs/ss/abexercises_10.htm (it might help)\n\nGood luck.
530152
Do some excercises like crunches and all that stuf. It'll make your butt toned too.
384464
If you have much fat around the waist/belly then I advise you to lose that first-cardio,sprints,diet properly,etc.\nAt the same time do crunches,leg lifts,sit-ups,etc.\nYou can do all those workouts but if the fat is still there you won't get the style you desire...\nGo to bookstore and take a look at books for abs.There are plenty.Look at pictures,decide which explains the best with the exercises that suit you best...\nDedication may get you the abs you want by summer.
280643
Full situps don't do much good and generally don't work out your abs very well.\n\nCombine a bunch of different exercises and listen to your body as you do them.  You will be able to tell (by the burn) which muscles you are truly working out.\n\nFor lower abdomen...lay on the floor and raise your legs (point the toes) about 6" off the floor...hold for as long as you can and let them down.  Be sure to breathe.\n\nFor upper abs... do crunches...slow and controlled...do not put your hands behind your neck as your tendency will be to bend the neck...pretend you have a string going from your chin to the ceiling and raise your shoulders off the floor...use your stomach muscles to lift...not your arms or thighs.\n\nVariations... twist crunches...raise and twist slightly to each side.\n\nBicycle leg lifts...same as before except when you hold your legs...pretend you are on a bike.\n\nYou can also stretch your arms forward as you lift your legs and try and get your fingers just past your thighs...pay attention to where your muscles are burning as this is the best indicator of which muscles you are actually working out.\n\nBuy a work out ball and do cruches on it.\n\nPlay around with it and have it...many excercises you can make up on your own if you listen to your body.  If you at any time feel like you are pulling something...stop.  If another group of muscles is burning more than your stomach..modify what you are doing.
996820
FOR THE LOWER STOMACH I WOULD RECOMMEND LEG LIFTS, CRUNCHES MOSTLY WORKS YOUR UPPER ABS!
734904
diet and sit ups\nbest two things for a biginner to think about when lookin at abs
966374
crunches but not just simple crunches try putting both your hands on the back of your head and raise your head laying flat and lift your legs alitte over 8 inches r till where its stranious and hold for 20 seconds, after every 20 seconds lift your legs pass that and spread them apart in a butterfly motion then drop back into the 8 inch position but NEVER let your feet touch to the ground also keep your hands behind your head raised, your body should make the shape of a skateboard \n\nThe bicycle exercise:\nput your hands on the back of your head(like your relaxing) raise your head, and lift your legs up and move them like your on a bicycle TIP: raising your back off the ground and rocking from side to side (like the song) while doing the bicycle motion will put effect on every area of your stomach and burn fat right off, its going to burn alot but it works \n\n6 Pak exercise:\nnormal crunch position but lift one leg and lift your head on the same side you lift your leg, that works the right or the left side of your stomach: for those of you that dont know normal crunches work the top part of your abs and thats about it but those with short stomachs it works the top and the middle a tad so its just a 4 pack but switcin up and balancing your legs and things of that nature will get the job done
50728
Sit on a work out bench and balance yourself then curl your legs up to your stomach. Keep doing this until your abs are tired. Repeat this exercise as often as possible. Good luck.
465522
good job. if you'd really like to target the ab area, lay down and put your feet on the wall in front of you. the straighter your legs are, the lower of an area of your abs your targeting. is your knees are bent, your working the upper abs. also buy some free weights so you can lift those when your just hanging around. vitamin water and propel fitness water is good and tastes fruity. that should help your sweet cravings a least a little bit
863619
Well it sounds like you're pretty fit already. You do alot of running which is great cardio and it really works your legs. But do you pay attention to ur abs? Do you do crunches or sit ups? There are other exercises you can do, too! Like hang from a bar by your hands keeping your arms straight, cross your legs and try to raise them to your chest. Or, while keeping your legs straight, lie down with a medicine ball between your feet and raise your legs so that your legs and your abdomen make a 90 degree angle. There are plenty of things you can do to get those abs!\n\nGOOD LUCK!
1044679
Increasing your cardio will help your abs to become more defined - most people have a little bit of belly fat that covers them. You don't even notice it's there - it barely looks like any other fat, but it does cover the ab muscles.\n\nOtherwise, work your "core" rigorously and alternate between toning exercises (low weight, high reps) and stretching exercises. If you lift for mass (high weight, low reps) you will develop a mass muscle rather than well-defined muscle, which will look the opposite of what you'd like. Your core includes:\n\nUpper abs\nLower abs\nobliques\nlower back\npelvic muscles\n\nYour upper abs and lower abs can be targeted by situps, cruncies, assisted crunches, leg lifts and trunk lifts. If you're not used to doing a lot of these, a number of inexpensive aids exist to make sure you're focusing on those muscles without straining the neck and shoulders (which you'll really need).\n\nYour obliques can be trimmed down by holding a freeweight at your side in one hand, putting  your other hand behind your back, standing with your legs shoulder width apart and rocking to the side slowly. The important thing is to PULL WITH THE OPPOSITE OBLIQUE from the weight, and not at all with your arm. Your arm is only there to keep your weight from hitting your body. Make sure to stretch these as they tighten up quickly.\n\nYour lower back can be taken care of by doing a sort of reverse sit-up, you lay face-down with your legs above your body and lift in reverse, pulling your trunk up towards your legs.\n\nMost importantly WORK ON YOUR SHOULDERS AND HANDS. Shoulder strains and wrist fractures are some of the most common injuries in cheerleading.
180985
I think coustomised workout for abs will work. Also try yoga.
773083
Ab excercises girl! Don't go to far if you don't want a six pac, but done it out a little. A muscular belly is pretty sexy.\n\nAb workouts\n\n1) sit-ups ( put weights across your chest and do them. Bout 10 pounds)\n\n2) Leg lifts: Lay down flat, and put both your legs over your head, then slowly put them down. Make sure each up and down takes at least four seconds.\n\n3) V sit: Sit on your butt, and lift your back and legs of the mat to form the shap of a V. Reach toward your toes for balance\n\nP.S. Diet while your doing all this. Eating chocolate cake WON'T exactly help. Peace!
1178084
For your stomach you should try the backwards situps.  Lie down on the floor with arms down and legsstraight down.  Keep your legs straight as you bring them in the air.  Take them back down straight and continue this on a daily basis.  For your butt, try deep lunges.  Just stand up straight and put one leg in front of the other.  Lean into the leg in the front ten times.  (Put all of your weight on that leg.)  And then switch to the other leg and do the same.
1019558
If your interested in developing your abs and effectively learning exercises and methods to reduce bodyfat in your abdominal area, the best advice I can give you is to stay away from the Ab Chair.\n\nHere are some effective abdominal exercises for your reference. Please seek the advice of a personal trainer for correct execution before attempting any of these.\nhttp://www.preventdisease.com/fitness/Strength_Exercises_abdominals.html\n\nHere's a previous post of mine on some great tips on how to effectively develop your abs.\n\nhttp://answers.yahoo.com/question/index;_ylt=AlBM550D3hRcviKly78bfwXsy6IX?qid=20060625112300AA3i6PV
1185951
First of all, congrats on your weight loss efforts! If you want to flatten and tone your stomach, what you need to do is strength train. That means doing crunches (the regular crunch and reverse crunch), the bicycle crunch, the side crunch, the ab reach and the crunch on a workout ball are all good. For info on doing these exercises check out: http://www.toneteen.com/exercises/stomach.htm \n\nDoing these exercises with weights will help build muscle and your abs will look even better! Good luck!