I would like to be more buff , specially in my abs and chest,can someone tell me how I can do it ?
443547
you do not need to do that.you are probably cute already.
838316
Try leg lifts. Rest on a raised surface with your legs extended and raise them up and down repeatedly. You should feel all your abdominal muscles tense, including your lower abs.\n\nBest way to improve the look of your abs is to eat healthy to lower your body fat. Avoid transfats completely. They're evil, and have proven to make people fat. They are not part of a natural human diet, and are merely added to processed foods for flavour. Watch your calories. A male should generally have about 2000 calories a day, a female about 1600. Optimally you would have 40% of your calories from carbohydrates, like sugars, 30% from (healthy) fats, and 30% from protein.\nI highly recommend hemp seeds. They are the healthiest natural food source.
477314
Alright everyone wants definition for their chest and abs. Let me tell you. The Bench press is the single best exercise for improving your chest. It is a compound exercise which also works out your triceps and shoulders and forearms.\n\nThere is no best exercise for the abs. Their are 3.\n\nSit ups\nCrunches\nLeg raises\n\nThese 3 work all your abs and will give you a chiseled 6 pack. But this alone will not give you a 6 pack if you have lots of fat on them. You must work out the abs and pecs along with removing the fat surrounding them.
426823
absoutely will help. I know a guy who has great pecs from doing them!
91619
start by standing in doorway and walking you fingers up it... sounds silly but builds muscle strength around ribs and such.. lift a gallon of milk straight out at shoulder height and holdto side and front....
496075
1 abs exercises\n2 Increase your metabolism. How?\nDo some weight training and Cardio (HIIT)\n3 watch your food\n4 read the links\n5 good luck
569792
judging from the pic, if thats you, i would bulk up the shoulders and arms just a little bit more, pecs look wicked good though, and thats a females opinion.  \n\nStay at least where you are, maybe a little bigger, but don't go body builder sized, thats just scary and overwelming
1101690
The only method is weight training followed by proper stretches. In the weight training all the pressing motions like Declined/Inclined/Flat bench press will add your chest muscles. Of course you have to combile the isolation work out too.\n\nYou can notice the difference in very soon with proper protein rich diet.
837117
Love and Accept Yourself for who you are, and do the same toward your body.\n\nSelf-Love is so very Important.  \n\nIf you definately decide you want them bigger, without surgery,  do  this:\n\nBuy a Incline, Decline bench.\n\nUse Dumbell weights only.\n\nStart out very light and over time build up in weight.\n\nThe exercises:\n\n1 - Incline bench press  3 sets of 10\n2 - Decline bench press 3 sets of 10.\n3 - Flat bench press  3 sets of 10.\n4 - Flys - Incline bench  3 sets of 10.\n5 - Flys - Flat bench  3 sets of 10.\n\nEach workout will take approximately 45 each.\nWorkout 3 to 4 times a week, alternating days.\nYou should always have a day of rest for the muscles.\nDo this consistently for at least two years, and even if you stop after that, its alright. Why ?  Because the muscle you have created for the breasts/pectoral muscles, after a while turns into fat.  "Women's breasts are really simply fat, of various sizes and shapes !!"  And Most importantly: "Be Very Patient for your results in the increase in size!!"\nIt takes time,  but as your patience and consistence with your workouts,  Will  pay off  for you !!!\n\nAlways drink a full glass of water b4 and after the workouts.  you might want to make a protein shake daily (go to GNC) to help as well.\n\nAnd  a Good multi-vitamin, and  the antioxidents  Vitamin  C  and  Vitamin  E  should always be taken daily.\n\nMost of all,  Love and Accept  Yourself\n\nGood Question,  \n\nTHANK  YOU,    R.N. - with Masters Degree.
935330
i am like you, tall with a pretty thin body type, but i also want to be a little more tone, so i do crunches, like 50 a night, and lift like 8 lbs weights about 30 times a nite, works for me hope it does for u too =)
872325
It sounds like you want to tone those areas up.  A weightlifting regimen + cardio program will give you the best results.
845070
to get a bigger upper body - do weightlifting.. do bench presses for the chest (flat, inclined, declined), lat pull downs, and back exercises.\n\nfor 6 pack abs... do tons of different sit-ups and crunches\n\nno pain, no gain.
30927
Bench pressing is an ego thing. To get "toned" just lift. Push day one... Pull day two... repeat do 15 to 20 reps and 5 to 6 sets  and "don't sweat the weights"
396623
hit up the gym and do bench presses for your upper chest. (the muscles above your boobs) Plus it helps with the "3rd Boob" (fatty area between your armpit and your chest.) Follow up with some elliptial cardo workout. If that doesn't work, the push up bra does wonders.
872900
Doing exercises that build up chest muscles (like pushups, for instance) will increase the muscle mass underneath the breast tissue, so yep, your boobs are going to look bigger!
1101164
You don't need bigger breast, sugar, just keep what you have \nfirm with muscle toning excercise.
975875
Lots of cardio.  Eat right.  I assume you do not want to "BULK UP", since you say "lean".\n\nYou can do ab work all the time but if you have a layer of fat covering it up, you will NEVER see them. \n\nBelieve it or not, deadlifts and squats will give you a nice lean body with decent body mass.  To NOT bulk up stick with higher reps.\n\nEVERYONE has great abs, just some of us are hiding them under layers of FAT!