i'm trying to get my back wider too. some exercises i can't really describe, but here are a few.
for back do wide grip pull ups, seated row, anything that involves being bent over and pulling up with your arms to your sides. anytime you do it just concentrate on those muscle and flex them while you are working your back.
for abs just do a **** load of sit ups, leg lifts and crunches. you can work your abs out everyday without doing damage to your muscles.
does that help any?
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