Lower abs, Pecs/chest and leg muscles help?

[SpasticatedPengiun]

Hey everyone!

So as the tittle suggest I would like to know some exercises that would help me get stronger and more toned lower abs, pecs and all my leg muscles (I dont know any muscles in the legs except quadriceps), for my pecs I did hear that press ups (push ups) do a good job but is this true? and are there more effective exercises? for my lower abs i heard that laying down and raising your legs helps, but is there a more effective exercise? and for my leg muscles? well I got nothing so I would really appreciate help on all of these if possible :)

[Nellerin]

Haha no pushups are a good way to end a workout, not be a workout themselves. Do benchpress, incline dumbbell press, and then pushups for chest.

Lower Abs - crunches, leg raises/captains chair, there are a lot of others but those are the best IMO and have worked for me and many other people I know.

Legs - leg curls, squats or just leg press, leg extensions ( do not go heavy) and then you can supplement this with hitting lower legs (calves) with calf raises on a calf-machine (standing or sitting) or do it on a leg press machine.

[Sleepy Raisin]

Haha no pushups are a good way to end a workout, not be a workout themselves. Do benchpress, incline dumbbell press, and then pushups for chest.
Ah, but what if you dont have weights, what to do then?

Lower Abs - crunches, leg raises/captains chair, there are a lot of others but those are the best IMO and have worked for me and many other people I know.

Legs - leg curls, squats or just leg press, leg extensions ( do not go heavy) and then you can supplement this with hitting lower legs (calves) with calf raises on a calf-machine (standing or sitting) or do it on a leg press machine.

Again, what if you dont have weights or a weight machine?

[Nellerin]

Ah, but what if you dont have weights, what to do then?



Again, what if you dont have weights or a weight machine?

You can't build muscle without weights, that has been proven time and time again, all you can do is "condition" muscles and cardiovascular health. But to get bigger you need weights to use.

[bjsmith]

Agreed you have to use weights to build muscle I got on the pec deck and am very muscly there now

[TigerBoy]

You can't build muscle without weights, that has been proven time and time again, all you can do is "condition" muscles and cardiovascular health. But to get bigger you need weights to use.

<pedantic mode>
Technically you need "resistance" which weights can provide. There's plenty of gym and home kit that uses springs, friction, elastic etc. to create that resistance. Also consider isometric exercises which will build muscle (as used in martial arts, yoga etc). You can get good muscle gain from just swimming and similar exercises for this reason. Bigger resistances get bigger muscles as a rule. Lighter resistances (and more reps) will also build muscle but of the 'fast twitch' and less bulky variety.
</pedantic mode>

In addition to what Seth's already suggested, squats are excellent for legs and bum - you can use a book bag as your weight, and you could try to do 3 sets of 15 reps to start, adjusting the weight until you struggle to complete the end of set 3. If your bag can take the weight, for variety you could try a higher weight and sets of 8 reps.