Strength training, such as abdominal exercises, is not just beneficial to adults. Teenagers can experience a plethora of benefits, too--such as higher self-esteem, decreasing the risk of illness and building lean muscle. Although life can get busy, find ways to sneak in stomach exercises. Do them at school during lunch break or during a free period. Or try squeezing in a few crunches during a study break at home.
Crunch in Reverse
According to the Tone Teen website, a teenager can benefit from reverse crunches. To start, lie on the ground with your hands clasped behind your neck. Be sure to support the back of your head. Keep your legs close together, and bring your knees up to make a 90-degree angle. Slowly bring your knees toward your chest, and then move them back down to the starting position. Repeat until fatigued.
Upper Ab Exercise
The Fitness for Kids website recommends that teenagers exercise the upper abdominals. To do this exercise, start on your back with your knees bent. Extend your arms straight in front of you, placing the palms flat on the tops of your legs. Keeping your feet on the floor, slowly lift your shoulders up off of the floor. Return to the starting position and repeat. Keep your arms straight.
Ab Crunches
Robert Reames of the Dr. Phil website, a certified strength and conditioning specialist, suggests abdominal crunches as part of a 20- to 30-minute workout routine. To do a crunch, begin by lying on the floor with your knees bent up toward the ceiling. Keep the feet firmly planted on the ground. Put your hands behind your neck, or, if neck discomfort is not an issue during exercise, cross them over your chest. Pull your sternum up, lifting your upper body in the direction of your knees. Do not do a full sit-up; instead stop when the upper body is about 20 degrees up from the floor. Return to the floor, and continue the desired number of repetitions. Be careful not to pull up on the back of your neck; instead, make sure the exercise is focused in the abdominals.
Bicycle
To do the "Bicycle Crunch," the Tone Teen website says to lie flat on your back. Fold your hands behind your neck for head support, and then lift your legs up into the air. Try to form a 90-degree angle with your body. Then move your legs in a circle as if you were riding a bicycle. When your left knee comes close to your body, extend your elbow up to meet it. Do this with your right knee and left elbow as well.
Member Comments