Teens are not prohibited from doing ab exercises that are safe for adults, though it is advised for teens to do less repetitions and avoid extreme temperatures. The National Academy of Sports Medicine recommends strength training for children and teens, saying that is reduces the risk of injury in sports and daily activities. Teens are advised to stick to rep ranges of 6 to 20 for one to five sets, at most. Lower reps with heavier weights should only be done if so advised by a physician.
Ab Reach
The ab reach is a variant of the floor crunch that works your abs in a more challenging way. The position of the arm in the ab reach ensures you raise up the right amount from the floor. Lie face up on the floor to begin. Bend both knees and place your right foot on the floor, but cross your left leg onto your right with your left foot near your knee. Place your left hand behind your head and extend your right arm straight in front of you, palm down. Then, raise your head and shoulders off the floor and reach your right arm over your left ankle. Lie back on the floor. Do an equal number of reps on the other side.
Crunches on a Workout Ball
The use of a workout ball increases the work for the abs when doing a crunch. The rectus abdominis muscle is responsible for the upward curling motion of your torso, but the other ab muscles work to stabilize you on the moving ball. These include the transverse abdominis and obliques, which both lie beneath the rectus abdominis, also called the six-pack muscle. Begin lying on a workout ball with your feet flat on the floor and your knees bent. Your back is on the ball and your head and shoulders are held parallel to the floor off the end of the ball. Use your hands to support your neck with your arms bent. Next, round your back to curl your neck, head and chest toward the ceiling. Lower back to parallel to complete one rep.
Cat's Cradle
This exercise is a creative twist on the child's game of the same name. A resistance cable is used instead of a string and your feet work as substitute's for another player's hands. Your feet and hands hold the cable, but your abs and obliques work to move your body in this exercise. Sit in a chair with your knees bent and your feet on the floor, or sit on the floor with your knees bent and your feet on the floor. Place the balls of your feet through the handles of the cable and cross the cable once. Hold the center of the cable with the backs of your wrists so your palms face away from you with your elbows bent. Your fingers point toward the ceiling and your hands are in front of your chest. Scoot to the edge of the chair. Lean back about 30 degrees with your spine straight. Also, lift your feet off the ground so you are balancing on your buttocks. Now, twist your torso to the left and straighten your right leg so that is is parallel to the floor. Twist to the right and switch your leg positions to complete one rep.
References
- Tone Teen: Ab Reach
- Tone Teen: Crunches on Workout Ball
- Fitness: Cat's Cradle
- "NASM Essentials of Personal Fitness Training: Course Manual": Michael Clark, Scott Lucett, Rodney Corn: 2008
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