Hi, i am small and have little muscle. I was wondering if anyone had a good 10-20 minute work out routine to strengthen the abs, and to put some muscle on my arms. I cannot go to the gym,but i own several weights and barbels. I would like to get a six-pack and get some muscle on my biceps and triceps.
Maura
Favorite Answer
Your body builds muscle naturally in response to strenuous activity. But if you’re daily routine doesn't involve challenging your muscles to grow
•Cardiovascular exercises that combine training with strength and flexibility. They are powerful and engage the entire body at once.
•High intensity interval training forms of cardio for a maximum of 20 minutes.
Choose from the following exercises, each of which elicits more muscular activity in the abdominals than a standard crunch: bicycle crunch, captain's chair, vertical leg crunch, long arm crunch and reverse crunch.
Elmer
1
Tanya
Abs: cardio and lots of it, you need to have no fat on your stomach before working your muscles (crunches, and stuff)
Perfect diet is also required to maintain your abs. Getting them is not an easy job.
There's plenty good work-out routines on Youtube, check it out