How can i build leg and arm muscles??? and how do i get a six pack...?

Question

I want to get a six pack. How do i get a six pack other than sit ups?

I would like to have huge thigh muscles... How do i get those other than running?

I also want big arm muscles... How do i get those without using weights?

Im 13 years old and im not that strong... thanx for helping

Answer 1

10 situps

10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)

10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)

10 back hypers (lay on stomach, basically a reverse cruncher)

10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)

30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)

10 side crunchers each side

10 regular crunchers

30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)

10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)

10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)

10 Forward Rows (Way too hard to explain, google it)

10 Russian Twists (Google it)

10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)

Finish with a bridge for however long you think you can do it.

Once this routine becomes easy, don't up the reps, just do the whole routine twice. (Left a few out for explanation's sake)

Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.

Do it and you will have some abs.

Answer 2

im pretty sure youll need to do some form of sit up or crunch exercise in order to get a six pack and definitely need weights to get muscles bigger. Even taking steroids or muscle grower thing youll need to use weights, however DONT ever use steroids or anything like that, just do it naturally. Your six pack or other muscles still wont show just by crunches or weights, youll need to jog. the fat covers your muscles and jogging burns the fat. And i dont believe running gives you huge thigh muscles, itll be more like hard and toned.

Answer 3

Well, the easiest way to get where you're trying to go would be resistance training.  With resistance bands, you can work out your core (for the six-pack) your arms, and your legs.  To get a six-pack though, your body fat has to be in ridiculously low levels, or you have to have a huge Rectus Abdominus (the muscle that is the "Six-Pack") So a mixture of reducing bodyfat levels, and traing your abdominal muscles and obliques would be the most effective way of attaining your goal.  

Don't starve yourself!  You still need to gain muscle, so starving yourself will reduce muscle growth as well, don't do it!  Different things work for different people, and I believe that resistance training would be right for you.  I run and go to the gym everyday, and although I usually lift free weight and use machines, I've seen the benefits of resistance training and they're really effective.  Another thing to try would be supplements, I would recommend 100% Whey protein, and Conjugated Linoleic Acid (CLA), they both help alot, but don't get pressured into buying the expensive stuff, just check the ingredients to make sure there's nothing harmful added in.  

Don't expect results overnight, changes take time, and if you stick to a routine and stay dedicated, your goals will be accomplished.  Try the source below, because it has lots of information about resistance training and should be a great help.

Answer 4

I don't know if it's possible for a girl to get a six pack without steroids ...