Teenage Male Weight Loss Exercises

Obesity is, as of 2010, increasingly a problem for American teenagers, the Centers for Disease Control and Prevention warn. For those teens trying to battle the bulge, some exercises are more effective than others at burning calories and boosting weight loss. Exercises that involve many muscle groups are most effective.

Back Squat

Back squats work the abdominal muscles and lower back, in addition to every major lower-body muscle group. They can be done using body weight, dumbbells, a barbell, or an all-in-one machine. Begin the exercise by standing with your feet slightly wider than shoulder width apart. Extend your arms in front of you if using only your body weight as resistance. If using a barbell, it should be placed across your back, on the top part of your shoulder blades. Hold dumbbells at shoulder level. To begin the exercise, bend your knees and hips at the same time to descend, in a motion similar to how you might lower yourself into a chair, ExRx.net advises. Lower yourself until your thighs are just beyond parallel with the floor. Extend your hips and knees to return to a standing position to complete one repetition. Your back should remain flat at all times. Keep your knees pointing in the same direction as your toes throughout the movement.

Bench Press

The bench press works the large muscle groups of the chest and arms. Use either a barbell or dumbbells to perform this exercise. Lie on your back on a bench, and place a small arch under your lower back to position yourself. Keep your shoulders and bottom in contact with the bench, and your feet in contact with the floor, at all times. Begin the movement by lowering the weight from an extended-arms position until it reaches your chest. Raise the weight by extending your arms to complete one repetition.

Deadlift

Deadlifts work the large muscle groups of the lower body and torso. Perform this exercise using dumbbells or a barbell as resistance. Place your feet shoulder width apart. Bend down to grab the weight on the floor by flexing your hips, knees, and ankles. Keep your shoulders slightly out in front of your feet, and your back flat. Grab the weight securely in your hands, and stand up with it to complete the concentric portion --- the part of the exercise requiring the most exertion --- of the repetition. Lower it in a controlled manner while keeping it close to your body to perform the eccentric portion --- the part of the exercise aimed at bringing the weight back to a position from which you will lift it again. Perform subsequent repetitions holding onto the weight continuously. Use a comfortable weight, since using too much can compromise lifting technique and possibly lead to injury, according to "Strength Training Anatomy."