Toning up.

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Originally Posted by Ostinato

Sit-up's really are your main friend here, but also try squats and layign on your back and using your stomach to lift your legs up in the air (keep them straight).

Also, the rowing machine has been shown to improve your ab's if you slightly lean back on each row. You'll feel the burn!

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i didn't know that about the rowing machine, but then thinking about it - you're right, it would.

thanks!

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Originally Posted by :.justben.:

get a heavy weight balance on the back of your bum and lift the weight siide to side reapeat 40+ depends how u feel

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i have no idea what you're on about.

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Originally Posted by Eoin247

Benching, deadlifts and squats are by far the best for chest and arms. Do an intense workout a maximum of every second day though. If you do it too often you're simply just "ripping" your muscles over and over again without building up any mass.

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i know i really need to start doing free weights more, most of the time i just haven't got a clue what to do with them!

youtube p90x ab ripper, within 4 weeks of doing the workout twice a day everyday i lost all my belly fat i built up in a year and starting noticing my abs.
after another 3 weeks, i got a nice set of abs, now i do the workout 3 days a week , and only once on them days.

all thiese exercises work for abdominal area.
weights dont do anything for what you asked.

and i am a guaranteed source for this information, and i guarantee what i say is right.

http://en.wikipedia.org/wiki/Spot_reduction

Sit ups for 6 abs and push ups for chest.
i've been doing that to tone my stomach lol

Crunches for abs, different variations.

Bench press for chest.

Been gym today. Heenccchhhh :)