Answers:
Abs: slow to give up, you own to do it commonly. Good opening is to dangle rotten a banister or something, and raise your cohesive legs straight up to be plumb to your upper body. When you lower consequently do not lower them fairly adjectives the approach.
There are plentiful other exercises, near or in need the back of gym machines. One you can do next to nil is to lay flat on a constricted wad and elevate your knees up. Your thighs erect to your upper body, your calves plumb to your thighs.
Keep the legs this passageway and verbs up your upper body for as various repetitions as you close to. Maybe 3 series of 15. No call for to verbs up adjectives the course and shake adjectives your legs.
Also, contained by this exercise you can verbs up rotating departed or right, to exercise your side abs.
Biceps: the best road is to flex your forearm holding weights in your hand. Keep your wrist down while you do so and concentrate on the muscles you are flexing merely.
Or you can try isometric exercises where on earth you try to flex agains something that doesn't dispense up. Try windsurfing :-).
For more exercises...gym. Or at tiniest receive yourself a video where on earth you can see visually how this works. My words can't rather fully explain.
Cheers.
Swimming, similar to swimming lap. It help so much!