How can I build up my abs without equipment or gym memberships?
Question by always hungry: How can I build up my abs without equipment or gym memberships?
I’m 16 and 6ft and I have fairly decent muscles. I’ve been working on my upper body and get plenty of work on my legs and thighs. What I want is to build ab muscles. I’m not looking for a 6pack and I already have the flight tight stomach. I need help with making them more tones and visible without equipment. Any ideas besides crunches or situps? Anything that’ll work really would be nice.
Best answer:
Answer by gfrew
checkout bodybuilding.com
go to supersite, and then training on the left menu side. there are tons of articles for how to workout every part of your body, its an amazing and very helpful site.
And there are tons of exercises you can do using your own bodyweight. Situps/cunches are good, you can put your feet up against a wall to make them more difficult. Or Hold a textbook or something heavy to your chest to make it harder and really make them pop.
Leg raises are good for the lower abs-do this by laying down on your back, hands by your hips on the floor (palms down) and simply raise your legs up, then drop down without letting them touch the ground and repeat. There are tons more exercises on the site i gave you.
goodluck!
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You can work out your abs anywhere. Even if your goal is to not build muscle, but rather to tone up your abs. You do not need a gym membership. You can always do your research and find your answers. Otherwise, for a quick and cheap solution you can check out this guide http://paulroekle.com/abs/killer-6-pack/
Abdominals
Step 1Work your abs in a standing position by placing your feet hips-width apart. As you bring your knee to your chest, rotate the torso and bring the elbow of your opposite arm towards the knee challenging the oblique muscles. Alternate the knee to elbow movements.
Step 2Perform basic crunches to tone the upper abdominals by lying on your back, knees bent and feet flat on the floor. Place your hands behind your head and curl the upper body off the ground as you contract your stomach muscles. Keep the neck relaxed and return to the starting position; repeat.
Step 3Do the bicycle crunch by lying on your back, hands behind the head. Bring one knee into your chest as you rotate the torso aiming to direct your opposite shoulder, elbow back, towards that knee. Alternate the bicycle movement from side to side, right arm to left knee and left arm to right knee.
Step 4Concentrate on strengthening the lower abdominals by performing a reverse curl. Lie on your back, arms at your side and bring your knees in the air at a 90-degree angle. Contract your abdominals as you raise your bottom up off the floor and your knees higher in the air; lower and repeat.
Step 5Use moves like the Plank to target abdominals by lying on your stomach. Raise your body up on our elbows and forearms in the front and up on your toes in the back. Keep the body in a straight line as you contract the abdominals and hold for 20 to 30 seconds.
Upper Body
Step 1Strengthen the whole upper body with modified push ups by going down to the floor on your hands and knees and walking your hand out until your body is in a straight line from your shoulders to knees. Bending your elbows, lower yourself until your nose touches the ground keeping the body in a straight line. Push back up to the starting position and repeat.
Step 2Tone the back of the arms with triceps dips by sitting on the edge of a step or chair and place your hands on the seat, close to your bottom. Walk your feet out in front a few steps and move your bottom off the chair to just off the edge. Lower your bottom towards the ground while pushing back up using the arms and repeat.
Step 3Perform standing triceps push ups by positioning yourself to face the wall, standing about 12 inches from it. Place your hands in front of you at shoulder level putting the thumbs and index fingers of each hand together to form a triangle. Lower the body towards the wall until your nose touches, push back to starting position and repeat.
Step 4Use yoga moves, like Downward-Facing Dog, to tone the chest and shoulders. Stand with your feet hips-width apart and bend over until your hands are on the ground. Walk the hands forward until your body is in the shape of an upside-down V bent at the hips and hold for 1 to 3 minutes.
Step 5Perform pull up exercises using a steady, elevated bar. Grasp the bar with your hands, palms face towards you and lift yourself off the ground bending your knees and crossing your ankles behind you. Pull yourself up to the point where your chin touches the bar and lower for one repetition, repeat.
Hey
I used to do like 100 crunches a day but just wasn’t getting the results lol all I was getting was a bad back! I do these kinda weird exercises these days that work really well! I learnt them from this site:
http://tinyurl.com/get-ripped-abs-quickly
There is also other free information related to diet etc.
Hope this helps you! Don’t give up