Hi, I'm 14 years old I'm 110 pounds and 5 foot 7 inches. What can I do to make my pecs and abs harder?
For abs, lots and lots of crunches. 4 things you can do. Left side crunches, right side crunches, regular crunches, and leg lifts. Leg lifts is when you lie flat on the ground and slowly lift your legs up straight into the air and then let them back down slowly. Someone also told me you can lie flat on the ground, lift your legs 4 inches off the ground and hold it there for one minute, do it again but for 45 seconds, again for 30 seconds, again for 15 seconds.
For pecs, there are a few things you can do. Most popular is regular bench. Incline bench helps a lot also. My favorite is butterfly curls. Get some dumbells, and while lying on the bench, have your arms stretched straight away from you like you're about to give someone a bear hug. while keeping your arms straight, bring the dumbells together in the air above you.
Everything you do you should keep track of by doing repetitions.
I don't have a bench though, is there anything else I could do for my pecs?
you don't really need a bench for butterfly curls. you can lie and the ground or something. Ummmmm..... Hmmm. I want to say power cleans, but I'm not sure if that works out the pecks.
Sit-Ups work the stomache nicely, especially if u got 1 of those sit up things which specifically work your abs.
Press-Ups are a good thing to do if u havent got a bench, coz its pretty much benchpressing but upside down using your bodyweight.
These 2 excersises alone work the top half of your body pretty well, bench is more necessary when your lifting heavier stuff, ie above about 2/3rds ya bodyweight but until you can manage like 50+ pushups a go the'll do...for now at least. Situps are sooo easy theres no reason not to do 'em nehow.
Push ups will work almost your entire body if you're performing a "military-style" push up and not a modified push-up. Give it a go and you'll see what I mean.
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