how do you use a doorway chin up bar to do sit ups?
440378
You don't.  Doorway chin bars are useless to develop your abs.  If you would insist on this movement, the contraction would in large part be from your hip flexors negating abdominal contraction substantially so what would be the point? I would highly discourage you from this type of exercise.  Not only is it dangerous, it's NOT effective for the abs.\n\nObtaining the muscles you see in magazines and television typically takes years of training and good diet.  When I started weight training (15 years ago), it took me at least 2 years to get a chest and midsection I was proud of.  You really have to be strict with your diet to shed the fat.\n\nCheck out this earlier answer I gave for more info on how to develop the abs (it is the last one)\nhttp://answers.yahoo.com/question/index;_ylt=AhrwolAWxHFXtKYRpi8aogvsy6IX?qid=1006042505845\n\nAs for the chest, the shape and thickness is largely determined by your genetics and no amount of training will change that.  The basics (bench press and dumbell press/flyes) are still the best.  Take care of your shoulder if you press with a bar as you can quickly injure yourself with too much weight on bar.  Stick to dumbells for now until you feel comfortable.  Here's a complete list of Chest exercises, but I would highly recommend you seek professional guidance on technique for attempting any.\nhttp://www.preventdisease.com/fitness/Strength_Exercises_chest.html
1051810
push ups (all the different ways to do them), crunches, sit ups, tri-cep dips, the plank for abs, bycicle crunches, leg lifts, leg pop ups, ab throws, chin ups..\n\nfor the leg lifts/leg pop ups you lay on your back with your hands underneath your loweback and you use your abs to lift your legs up to a 90 degree angle and then you slowly lower them back down and then repeat. don't let your legs hit the floor in between. it really squeezes your abs. do as many reps are you can.\n\nrunning really helps to burn fat off your bodyso that your muscles are not covered.
324306
put on ankle wieghts and do slow and fast leg lifts and keep the feet only about 6 inches off the floor and crossing roman chair situps will work the obliques,, Good Luck,, an olde dude Ps go over backwards slow towork the roman chairs better the extension helps hit the lower gut and add a few pounds to the chest with a light plate then a larger as you go
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.
329656
Definitely sit ups, another thing you can do is pushus, yeah sounds weird but it does help somehow, you can also do this one exercise were you lay flat on your back, then putyour arms andhands flat on the ground as well, and keep them right by your sides without moving them and you lift you legs up 6 inches or a foot, the less you raise them the better the work out cause it really constricts and tightens up your lower abdomen muscles, well you lift your legs up striahgt together and then out them down the same way, don't bend your knees, don't let them drop, and do about 20 of these and then 30 and then 50 etc. as many as you can do as many reps and you will see some awesome results in a week if you do a lot of reps everyday a few times a day. It's the best thing I can think of, apart from running of course
440718
sit-ups are the old fashioned way of getting your stomach in shape. these are when you go all the way from the floor to your knees. crunches are a newer concept and are much better for you. put your hands behind your head and stare at the ceiling. bend your knees just like you were going to do sit-ups. now try to get your face as close to the ceiling as possible. you'll only go a few inches, but that's the idea. isolate your stomach muscles and try to use them only. do not use your hands to pull on your head or neck. at 14, you should see results in a few weeks.
384577
Do crunches and sit-ups.
419804
Just get someone else to do the work for you, i'm sure the beer store isn't too far away..\n\nonly kidding...  crunches/situps are a good way.  sorry to say but your going to have to put some effort into it.. and don't drink beer lol :)
689582
What you need to do is CORE strength training. THis means, get your self an exercise ball.  Situps aren't going to do much if you've got the lower pooch, crunches will (kind of like a half sit up).  There are many, MANY many, did I mention there were many? books on core strength training.  Usually they are exercises like crunches on the ball, sitting on the ball and 'marching'.  There's other ab exercises you can do.  Kind of like the cow and cat in yoga...except you are laying down.  You lay on your back, and put a hand under your lower back (knees bent) push down onto your hand.  You'll be firing the deep ab muscles.  Do a few sets of 20.  Then, same position but you push your pelvis into the air (it looks really embarassing, so don't do this nude in front of a window).  If you just do good old on the floor situps/crunches, you will hurt your back.  Do the core strenthening and you will get rid of the pooch and also improve posture and the strength of the muscles that support your spine.  It's all a 'corset' of muscles.  If you don't do this...you are in for some big time back problems very soon.  The ab problem is a signal that this corset of muscles is weak...which means you could easily injure your back.
8349
Agree with pushups and crunches.  There are hundreds of varieties of each.  A chinup bar lets you do chinups, an exercise ball lets you do more advanced pushups and crunches, and a chair (or chairs) lets you do dips, different pushups and different crunches.  The point is to be creative with what you have.  Yoga's great for flexibility and strength (if advanced enough).
1032241
With your body face up, rest your feet on one bench/chair/piece of furniture and your hands on another so that your legs are horizontal and your torso is vertical.  Then slowly bend your arms so that your butt sinks down below the seats of the chairs until it is almost touching the floor.  Then push quickly back up.  You should feel it in your triceps.  Do 10-20 of these, depending on how difficult they are for you.  Rest for a minute.  Then do 10-20 more.\n\nA variation on pushups that also works the triceps is what's called a triangle push up.  Instead of having your hands shoulder width apart you place them in the center directly under your chest so that your index fingers form two sides of a triangle and your thumbs form the one on the bottom.  As with all pushups keep your body straight.  Do 2-3 sets of 10-20 each.
528276
You don't need a machine or other exercise equipment to strengthen your stomach and sides.  There is a series of exercises that you can do that will help you with your core muscle group.\n\n1. Sit ups - Make sure you don't pull on your neck and that your back is flat on the floor.\n2. Knee lifts with stomach crunch - Lift the knees slightly and bring them in as you do your crunch.\n3. Hip lifts - Legs straight up in the air.  Hands to the waist side with palms of the hands facing up.  Lift using the lower abs.  Make sure the lifts are deliberate.  Do not rush through them.  Again make sure back is flat.\n4. Oblique crunches - You should feel your ribs pressing pinching into your side. Try not to fold forward, but rather bend up trying to get your elbow to touch your feet.\n5. Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. Your hips should just touch (but not rest on!) the ground. \n6.  Oblique Leg Extensions - This not only works your obliques, but should also engage your piriformis & hip flexor as well. Don't let your leg touch the ground, and when the leg is fully extended your butt should be tightly squeezed rotating your leg out ever so slightly (this is the piriformis part). \n7. Supermans - Each side counts as 1/2 of a rep. Your stomach muscles should be engaged when you lift up. Think about your arm and leg not only being pulled up, but also out. Hold it at the top for 2 seconds. \n8. Bridged Leg Lifts - Each leg counts as 1/2 of a rep. Keep your butt down. You don't need to lift your legs super high.\n9. Pushups - Keep your head raised and looking forward, and your body in a perfect horizontal plane. Your elbows should bend back, not out to the side. \nRepeat steps 4, 5, and 6, but do the other side.\n10. Heel Touches - Each heel touch counts as 1/2 of a rep. Keep your shoulder blades off the ground, remember to breathe, and make sure your feet are far enough away from you that you have to really reach to touch the heel.\n\nThis sounds like a lot.  But you will notice a difference by doing them twice a week.  And don't do too many reps at first.  I would say 15 to 20.  Once you get stronger move up to 30(3 sets of 10).
362720
Push ups work great. If you cant do them on the floor, try doing them against the wall. Place both hands flat against the wall, making sure that they are paralell to your shoulders. Slowly push down and release making sure to engage your muscles. \n\nAnother good exersice is the chest extention. If you dont belong to a gym that has the machines, just get two dumbells, hold them in each hand. Sit in a chair straight. Bring both your arms up to the level of your breast with your elbows out (kind of like u are doing the funky chicken dance) Then move your arms back toward the small of your back, like you are almost pinching the area between your shoulder blades. Move your arms forward, but take care not to lock your elbows. Do three sets of 10-15 of these.\n\nYou can also try chin ups or french presses. These excersizes may not sound like they work your breast area,  but they tighten up the muscles AROUND the breast area, making them sit up tighter and firmer.
1162690
sit ups with legs bent at knees left elbow to right knee and right to left.\nAlso roll legs over to left and try to do sit up and then reverse it.\nDON'T DO ANY OF THESE UNTIL YOU CHECK WITH A QUALIFIED TRAINER FIRST I'm not one
1055570
Hands to the sides of your chest, about level with the bottom of your pec/breast line or a bit lower. Hands angled inwards 30-45 degrees. Keep your tummy tucked in and don't lift your butt in the air. Go all the way down, touching your chest to the floor before pushing up. Shortening your pushup will tighten your chest muscles, and you will lose flexibility.
34041
A. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.\n\n\n\nB. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.\n\n\n\nC. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.\n\n\n\nD. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.
371395
Go to www.HSN.com and look up the slendtone belt.  You strap this belt around your waist and it does the sit ups for you.   I love mine.  Also.  Eat very little carbs.